Snack
Crispy oven-roasted chickpeas
Each serving has 146 kcal, 7.1 g of protein, and 6.1 g of fiber, or 4.9 g of protein per 100 kcal. Ready in 40 minutes; makes 6 servings.
Per serving
- 146 kcalCalories
- 7.1 gProtein
- 6.1 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 4.9 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 3 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 480 g17 ozcooked chickpeas, drained, rinsed, and patted very dry (two 15-ounce cans, about 3 cups)
- 10 golive oil (2 teaspoons)
- 1 teaspoon sweet or smoked paprika
- 1/2 teaspoon ground cumin
- Salt to taste
Directions
- Preheat the oven to 400 °F (200 °C).
- Rinse and drain the chickpeas, then dry them very well with a clean kitchen towel; discard any skins that come loose. The drier they are, the crispier they get.
- Spread them on a parchment-lined baking sheet in a single layer and roast for 15 minutes without oil so they dry out.
- Take them out, toss with the oil, paprika, cumin, and salt, and roast for another 15 to 20 minutes, stirring halfway, until golden and crunchy.
- Let them cool on the sheet: they keep crisping as they cool.
- Store them in a glass jar with the lid set on loosely; they are best the same day and the next.
Why it is filling
A handful of roasted chickpeas brings fiber and some plant protein, and the crunch makes you eat slowly, which gives you time to notice you are full. They are a good swap for bagged potato chips or fried nuts, with far less fat. They are a legume, so they can cause gas: if you don’t eat them often, start with half a handful.
In numbers, each serving has 7.1 g of protein and 6.1 g of fiber, with an energy density of 179 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- A serving is a small handful: put it in a bowl instead of eating straight from the jar.
- They soften in humid air; if that happens, 5 minutes in the oven brings them back.
- Sprinkled over a blended soup or a salad, they add fiber and crunch without filling you up like a full plate of beans.
Nutrition facts
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 146 kcal | 876 kcal |
| Protein | 7.1 g | 42.5 g |
| Carbohydrates | 21.9 g | 131.5 g |
| Fiber | 6.1 g | 36.5 g |
| Fat | 3.7 g | 22.4 g |
| Approximate weight | 82 g (3 oz) | 490 g (17 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Cooked chickpeas | 480 g | 787 kcal | 42.5 g | 36.5 g |
| Olive oil | 10 g | 88 kcal | 0 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .