Oven-Baked Chickpeas: A Crunchy Snack Instead of Chips, Rich in Protein and Fibre
Polish outlet “Sady i Ogrody” suggests oven-baked chickpeas as an evening snack in place of chips, noting their plant protein and fibre. The snack can be made from canned chickpeas baked at 190–200 degrees.
Latvian news portal NRA has published a recipe for a snack that could replace chips while watching a film or series: oven-baked chickpeas. According to the Polish publication “Sady i Ogrody”, the snack can be a more filling alternative to traditional salty snacks, and it needs only a few ingredients.
Nutritional value
One hundred grams of boiled chickpeas contain about 9 grams of protein and 7–8 grams of fibre. These nutrients help maintain a feeling of fullness for longer, so the snack can work between meals. At the same time, chickpeas contain carbohydrates and are relatively high in energy. The calorie content of the finished snack also depends on the oil added, so oil and salt should not be overused.
Preparation
The recipe can use canned chickpeas, which saves time. They are drained, rinsed thoroughly under running water and dried well with a paper towel or clean kitchen towel. This step matters: the less moisture remains, the crunchier the result.
The dried chickpeas go into a bowl with a little olive or rapeseed oil and spices. Sweet or smoked paprika, granulated garlic, curry powder or black pepper are suggested. For variety, the chickpeas can be divided into portions, each with different spices.
They are spread in a single layer on a baking tray lined with baking paper and baked at 190–200 degrees for about 25–35 minutes. Stirring them halfway through helps them brown evenly. After coming out of the oven they should cool for a few minutes, and they become even crunchier as they cool.
Points to consider
Chickpeas are a source of fibre and plant protein, but they may not suit everyone. Like other legumes, they contain substances that can cause bloating, increased gas and a feeling of heaviness in some people. These symptoms are more common in people who rarely eat legumes. If chickpeas are not a regular part of the diet, it is advisable to start with a small portion and observe how the body reacts.
The snack can be adapted to personal taste by changing the spices, and it can also be taken along to work or school.
