Roasted chickpeas, or roasted chana, is such a healthy way to snack, especially since it's an excellent source of protein. This easy recipe gives tips for making sure your chickpeas stay crispy and crunchy for days.
This great snack option is gluten-free, vegan and travels well in your backpack, purse and car. And the spice combinations that work with crunchy roasted chickpeas are endless.
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- ๐คธโโ๏ธ Are roasted chana (chickpeas) healthy?
- ๐ง Ingredients
- ๐ช Recommended Equipment
- ๐ Instructions and Tips for Roasted Chana (Chickpeas)
- ๐ฏ Why This Recipe Works
- ๐ซ How to Store Roasted Chickpeas
- ๐ง Spice Variations for Roasted Chana
- ๐ฉโ๐ณ Ways to Use Roasted Chickpeas
- Crispy Roasted Chickpeas (Roasted Chana)
One of the common questions of people new to a vegetarian diet is what to snack on that's healthy and adds protein to their diet. And let's face it, we all need healthy snack ideas to cut down on cookie temptations. Or maybe that's just me, LOL.
If you're new to a vegetarian diet, also check out my 10 Beginner's Tips for Going Vegetarian!
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๐คธโโ๏ธ Are roasted chana (chickpeas) healthy?
The mighty chickpea, also called garbanzo bean and chana, is considered a superfood by many, and is the most popular bean in world consumption. But healthy is a loaded term. What's healthy for one person's diet, is on the avoid list on another diet.
Here's some nutritional data for a ยฝ cup serving of cooked chickpeas.
- Chickpeas boast a high plant-based content of protein with 7 grams of protein per ยฝ cup serving, and therefore supports healthy bones.
- Its excellent fiber content of 6 grams of dietary fiber per ยฝ cup serving helps to reduce cholesterol and supports gut health.
- Additionally, because its fiber content makes you feel satiated for longer periods, and chickpeas have low caloric density, they can be considered a food that supports weight loss goals even though the net carbs are too high for a keto diet.
- Chickpeas have a low Glycemic Index, and when combined with its high fiber and protein levels, they may help regulate blood sugar levels.
- They provide an additional wide variety of vitamins and minerals that promote good health, such as promoting good bone strength.
- Chickpeas can be a great source of energy if you're feeling fatigue on a vegetarian diet.
So, a crunchy snack of roasted chana is one of the snacks I turn to when my energy is running low in the afternoons. I know that not only is it supplying me with good energy, I'm getting so many nutritional benefits with each chickpea I eat.
If your energy is flagging on a new vegetarian diet, check out my post on high energy vegetarian food for ideas that may help you.
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๐ง Ingredients
The secret to faster and easier meals often lies in the ingredients. For example, store-bought items and ingredients you make ahead and store in the refrigerator (or freezer) can turn a 60-minute recipe into a 30-minutes meal or less.
For the all of the ingredients, measurements and directions, go to the Recipe Card at the bottom of this post.
- Cooked chickpeas - either canned or cooked at home on the stovetop or using a slow cooker or Instant Pot. If you're curious about heirloom chickpeas, and whether they're even healthier than standard chickpeas, read this post for the benefits of buying heirloom beans over off the shelf non-heirlooms.
- Extra virgin olive oil - either plain olive oil, garlic olive oil or rosemary olive oil.
- Kosher salt
- Spice powders - I often use a combination of curry powder with paprika, or just chili powder, but more combinations are listed below.
Disclosure: This post may contain affiliate links to products and foods I use in my kitchen. This means that at no additional cost to you, I will earn a commission if you click through and make a purchase. To view my entire storefront of recommended kitchen tools and equipment, check out my shop on Amazon.
๐ช Recommended Equipment
Having the right equipment for recipes makes prepping soooo much easier. If you want more fuss-free prepping and cooking, check out my updated list ofย favorite kitchen tools and equipment.
- Fine mesh strainer - if using canned chickpeas.
- Two kitchen towels - for removing some of the loose skins from the cooked chickpeas.
- Baking sheet
- Parchment paper
- Small bowl - for mixing the spices.
๐ฑ
๐ Instructions and Tips for Roasted Chana (Chickpeas)
Step 1
Get the oven and baking sheet ready. Line a sheet pan with parchment paper and slide into the oven. Preheat the oven to 425หF.
Pro-tip: If you don't have parchment paper, no worries. I've made them successfully with and without lining the baking sheet. But the parchment paper protects them from burning, or sticking to the surface of the pan.
Step 2
Prep the chickpeas. Drain the chickpeas in a fine mesh strainer or colander, and rinse them well. Next, dump them onto a dry towel, and place another towel on top. Roll the chickpeas between the towels using enough pressure to dry them without squishing them. Pull off any loose skins, and discard.
Pro-tip: I find it easier to dry one can of chickpeas at a time using this method. It's not at all necessary to remove all of the skins, but it is very important to start with beans that are as dry as possible.
Step 3
Roast. Pile the chickpeas onto the hot baking sheet, drizzle with a little olive oil, and add a dusting of salt. Toss to coat using a wooden spoon, and spread across the baking sheet. Spreading them out as much as possible from each other will get them crispier, but it's inevitable some will touch each other.
Roast for 20 - 25 minutes, or until a golden color and crispy. If you use chickpeas you've cooked from dried, they'll be less wet, and they will roast faster. Check them after 15 minutes.
Step 4
Add spices. While the chickpeas roast, mix together the spice powders you plan to use. When the chickpeas are done, remove them from the oven, and immediately toss in the spices, and cool before eating.
Pro-tip: I toss them in the spices on the baking sheet, and allow them to cool on the baking sheet as well. If you line the baking sheet with parchment paper, you can fold the paper up around the chickpeas, and toss them that way.
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๐ฏ Why This Recipe Works
Three things promote the crispy texture in this roasted chana (chickpea) recipe:
- Drying the chickpeas before roasting.
- Starting with a hot baking sheet.
- Allowing them to cool on the baking sheet.
Additionally, it's important to add the spices, other than salt, after the chickpeas have roasted. Because the beans are spread out on a very hot baking sheet and immediately slid into the very hot oven, spices may burn and become bitter if added before roasting.
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๐ซ How to Store Roasted Chickpeas
- Completely cool the chickpeas before storing them.
- Store in a jar or other airtight container for up to 1 week at room temperature.
- There's no need to refrigerate roasted chana if you've roasted the chickpeas long enough to make them crispy.
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๐ง Spice Variations for Roasted Chana
Chickpeas are compatible with a ton of spices and flavors, and I vary the snack from week to week with fresh batches.
Here are some great spices combinations to try. The amounts of each spice is very individual. For example, I love curry, so I tend to dominate that flavor when I mix it with something else. But you can keep it super easy and just sprinkle them with store-bought taco seasoning!
Here are some additional flavor combinations:
- Curry powder (2 tsp) + paprika or smoked paprika (1 tsp)
- Cumin powder (1 tsp) + paprika or smoked paprika (1 tsp) + pinch of cayenne for a little heat
- Cumin powder (1 tsp) + chili powder (1 tsp) + pinch of cayenne
- Curry powder (2 tsp) + ginger powder (1 tsp)
- Cinnamon powder (1 tsp) + sugar (ยผ cup)
- Garlic powder (1 tsp) + Onion Powder (1 tsp) + black pepper (ยฝ tsp)
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๐ฉโ๐ณ Ways to Use Roasted Chickpeas
I mostly use them as a snack, but have used them in other ways:
- Replace croutons in salads
- Replace nuts with roasted chickpeas for people with nut allergies. This works particularly well with roasted broccoli or cauliflower dishes for some nice crunch.
- Replace croutons on soups like on this Coconut Curried Butternut Squash Soup.
- If they soften a bit, they're fabulous in this pan-fried chickpea salad that's tossed in a yogurt-curry dressing with arugula.
- Or, buzz a bunch of roasted chickpeas around in a mini-chopper with lemon zest, garlic and parsley for a fabulous replacement for gremolata bread crumbs.
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Crispy Roasted Chickpeas (Roasted Chana)
Equipment
- fine mesh strainer
- baking sheet
Ingredients
- 2 cans chickpeas (or 3 cups cooked from dried chickpeas)
- 1 tablespoon extra virgin olive oil
- 1 teaspoon kosher salt, or ยฝ teaspoon table salt
- 2 teaspoons curry powder
- 1 teaspoon paprika
Instructions
- Line a sheet pan with parchment paper and slide it into the oven onto a rack in the middle of the oven. Preheat the oven to 425หF with the baking sheet in the oven.
- If using canned chickpeas, drain them in a fine mesh strainer or colander, and rinse them well. Next, dump them onto a dry towel, and place another towel on top to sandwich them between the towels. Gently roll the chickpeas between the towels to dry them. Pull off any loose skins, and discard.Pro-tips:ย I find it easier to dry one can of chickpeas at a time using this method. The chickpeas crisp up better if they're completely dry. This method of drying them removes some of the skins, but it's not necessary that you remove the skins from all of the chickpeas.
- Remove the hot baking sheet from the oven, and transfer the chickpeas onto it. Drizzle them with a little olive oil, and add a dusting of salt. Toss, using a wooden spoon to coat them, and spread across the baking sheet. Spreading them out as much as possible from each other will get them crispier, but it's inevitable some will touch each other.Roast for 20 - 25 minutes, or until they turn a golden brown color, and are crispy. Pro-tip: If you use chickpeas you've cooked from dried, they'll be less wet, and roast faster. Check them after 15 minutes.
- While the chickpeas roast, mix together the spice powders in a small bowl. When the chickpeas are roasted, remove them from the oven. Leaving them on the baking sheet, sprinkle them with the spices. Fold the parchment paper up around the chickpeas, and gently toss them, cradled in the parchment. Once they're coated, allow them to cool on the baking sheet.
- NOTE: If they soften when they cool, or the following day, just spread them out on the baking sheet again and roast longer.
a
so are you supposed to soak or cook dried chickpeas first before this? I feel you left out half the instructions
The Wimpy Vegetarian
Both the recipe card and the body of the article state that you start with cooked chickpeas - whether you cook them from dried or purchased pre-cooked chickpeas in a can.
B
I am at sea level. I had to cook these for nearly 30 minutes, even after drying them AND pre-drying them in a 300 degree oven for 7 minutes. Even then, they were only barely crispy.
Aside from that, the process of rolling /drying them between towels and discarding loose skins took FOREVER.
Sorry, but I found this recipe to be just not worth the effort for the final result.
The Wimpy Vegetarian
I totally understand the frustration when something doesn't work like you were led to believe. I'd like to understand this better, since I make these at least a couple times a month, and haven't had this happen. Did you use canned beans or did you cook them from dried beans? I never use canned beans, and am wondering if this is what made the difference.
Mairibethe
How do you recommend storing these? I put them in an airtight glass container and the next day they werenโt crispy anymore. ๐ first day they were great though! I suggest about 2t ground sumac and 1/2-1t onion powder. We loved that blend.
The Wimpy Vegetarian
Mine stay crispy for days in a air-tight jars. My guess is they were crisped enough. Question - did you use canned or did you cook them first from dried beans? I always use the latter, but just bought a can of beans to try them and see how I would adjust the directions. One big difference will be canned ones are soaking in a liquid for awhile, making them moister. I recommend popping them back in the oven to re-crisp.
Mairibethe
I used canned. Recrossing is a great ideaโtheyโre super good warm anyway ๐ thanks!
Mairibethe
Edit: recrisping, not recrossing.
Lizzy
I've made these a few times from canned. I rinse them well under cold water and leave in the colander to drain. Then I transfer them to a clean bath towels and roll them around while listening to music. It takes a couple songs but I just roll a small portion at a time since I do two cans at once. I predry them in a 400 degrees oven for about 8 minutes. I remove from pan and put in a bowl with literally one teaspoon of olive oil - no salt yet. After 10 minutes, I stir then sprinkle lightly with smoked salt. It generally takes three sets of 10 minutes. Sometimes it just takes longer depending on the weather. If they are crispy when cooled, finish seasoning them and enjoy. If they have any amount of not crispy, they go back in. I cool them before putting in my Tupperware. These are my "low carb candy"
The Wimpy Vegetarian
Thanks so much for sharing what you do. They're my favorite afternoon snack!
Joan
Good recipe and helpful comment by Lizzie. Mine are pre-drying now. Looking forward to our snack๐
The Wimpy Vegetarian
I hope they worked for you!!
Allyssa
This tasted so amazing! Thanks a lot for sharing this super easy to make roasted chickpeas recipe! Fam really loves it! Will surely have this again! Highly recommended!
The Wimpy Vegetarian
I'm so happy they worked for you!
Marta
I was looking for a way to use up a ton of chickpeas I had in the pantry and these crispy chickpeas were better than I expected. You're right! They DO stay crunchy!
The Wimpy Vegetarian
Yay!! Yes, mine have stayed crunchy for 2 weeks sometimes!
Kayla DiMaggio
Yum! I love these roasted chickpeas! It is the perfect side dish!
The Wimpy Vegetarian
And I use them for snacking all the time!
Sharon
These roasted chickpeas are great to make and have on hand for snacks or topping your afternoon salads.
The Wimpy Vegetarian
I love adding them to salads!
Amy Liu Dong
Wow! This is so easy and delicious.
I will make this, and I will def follow your tips. Thank you!
The Wimpy Vegetarian
I'm so glad! You're welcome!
Jamie
These are indeed crispy! I love the addition of the curry powder too. It adds the perfect amount of flavor!
The Wimpy Vegetarian
Adding curry powder is my FAVORITE!
Adriana
These roasted chickpeas are the perfect snack. Super easy to make and so incredibly delious. Now I need to make more!
The Wimpy Vegetarian
They might be my favorite snack of all!
Aya
These are delicious! I roasted the chickpeas and added sumac to them. I paired them with Labneh in the morning, and it was too good to be true. You changed my breakfast for the next few months, and for that, I'm thankful! Great recipe!
The Wimpy Vegetarian
Oh I love that you added sumac to them - that sounds great! And what a great way to have them the next morning too. Thanks for letting me know!
Heidy Linn
I love chickpeas! I could eat them daily!!! This recipe was excellent. I always have a bad of dry skinless chickpeas in the pantryโno need to remove the skins. Just cook and go. It made this recipe a cinch! I will be making it again soon! We enjoyed them. Happy Holidays!!!
The Wimpy Vegetarian
Thanks for letting me know! I'm glad you liked them ๐
Loreto and Nicoletta
Move over chips, thete is anothet snack in town! Love these. The spices and crunchiness! A great snack for the festive appetizer table!
The Wimpy Vegetarian
I pick these over chips any day! So happy you loved them!