How to Make Crispy Chickpeas & the Health Benefits of Chickpeas
If you love crispy snacks as much as I do, then you're going to love this recipe for Crispy Chickpeas! Not only are they delicious and easy to make, but they are also packed with health benefits. Chickpeas are a great source of protein and fiber, and they are low in calories. They also contain important vitamins and minerals like magnesium, zinc, and vitamin B6. In this article, we will share how to make Crispy Chickpeas using an air fryer, and we will also discuss the health benefits of chickpeas.
Table of Contents
Crispy Chickpeas are one of my favorite easy salty, protein-packed snacks. I'm ALL about the crispy crunchy. After a lot of recipe testing, I discovered the key to crispy crunchy was to dry roast the chickpeas first so they have a chance to get crispy and then season them at the last minute.
These little Crispy Chickpeas aren't just for snacking either, they also make for a super yummy crunchy salad topper. Crispy Chickpeas are best eaten fresh, as they can get a little soft when stored, but don't worry, I promise you will have no problem polishing them off immediately.
How To Make Crispy Chickpeas
It’s so simple to make Crispy Chickpeas in the oven or air fryer. These only require a couple of steps and are ready in as little as 15 minutes. First, you will need to gather your ingredients. You will need a cooked or a can of chickpeas, olive oil, salt, and pepper. You will also need an air fryer. If you don't have an air fryer, you can use a regular oven set to 400 degrees F.
Drain and dry: To make the Crispy Chickpeas, start by draining and rinsing the chickpeas. Drain and pat chickpeas dry with a towel.
Toss in with seasonings: Next, drizzle the olive oil over the chickpeas and season them with salt and pepper. Coat chickpeas by tossing them together. You can also use a seasoning of your choice.
Arrange in an air fryer or tray: Then, place them in the air fryer basket or on a baking sheet if you are using a regular oven. Spread in a single layer in your air fryer basket or rack for the air fryer or in a baking tray for the oven method.
Cook the chickpeas: Air fry the chickpeas at 400 degrees F (200°C) for 15 minutes, or bake them in the oven for 25 minutes. Once they are finished cooking, let them cool for a few minutes so you can handle them. Then, enjoy!
These Crispy Chickpeas make a great snack or salad topper. They are best eaten fresh, but you can store them in an airtight container for a day or two.
Health Benefits of Chickpeas
Chickpeas are a nutritional powerhouse, packed in plant-based protein, fiber, vitamins, and minerals. They're also incredibly versatile—you can add them to salads, soups, stews, or enjoy them as a standalone dish. And if you're looking for a health boost, chickpeas may be the way to go.
Here are some of the health benefits associated with eating chickpeas:
They can help you lose weight. Chickpeas are high in fiber and protein, both of which promote satiety and help you feel full after eating. This can lead to reduced calorie intake and eventually weight loss.
They improve digestion. Chickpeas are a good source of insoluble fiber, which helps add bulk to stool and prevents constipation.
They regulate blood sugar levels. Chickpeas contain a type of fiber called resistant starch, which can slow the absorption of sugar into the bloodstream and help regulate blood sugar levels.
They're linked to a lower risk of heart disease. Chickpeas are rich in magnesium, a mineral that's been linked to a lower risk of heart disease. They also contain polyunsaturated fatty acids, which can improve cholesterol levels and reduce inflammation.
They may protect against cancer. Some studies have found that chickpeas may help protect against certain types of cancer, including breast cancer and colon cancer.
So if you're looking for a health-boosting food that's delicious and versatile, look no further than chickpeas. Give them a try in your next meal!
Crispy Chickpeas Recipe
What You Need
2 1/2 cups cooked or 1 19oz can chickpeas, drained and rinsed
1 tablespoon olive oil
¾ teaspoon chili powder
½ teaspoon dried thyme leaves
½ teaspoon salt
What You Need To Know
Air Fryer: Spread in a single layer in your air fryer basket or rack. Cook at 400°F (200°C) for 15 minutes, or until crispy and lightly browned.
Oven: Preheat your oven to 400 (190C). Spread the chickpeas in a single layer on a baking sheet. It's ok if they are still a bit wet, they will dry out in the oven. Bake for 25-30 minutes, stopping to shake the pan every now and then. Make sure you shake the pan once or twice when the chickpeas are baking, this helps them dry out properly and get crispy.
Remove the chickpeas from the oven and carefully add the hot chickpeas to a bowl along with the olive oil, chili powder, thyme, and salt. Toss well to coat the chickpeas evenly.
Spread the seasoned chickpeas back onto the baking sheet and return to the oven for another 10 to 15 minutes until they are golden and crispy. Remove from the oven and let cool a bit before enjoying. You can snack on them still warm, or completely cooled.
Store in an air-tight container in the fridge for about a week. They may start to get a little soft and less crispy.
Conclusion
We hope you enjoyed this article on how to make Crispy Chickpeas and the health benefits of chickpeas. If you have any questions or comments, please leave them below. And be sure to try this recipe for yourself!
Sources
Healthline, “10 Science-Backed Benefits of Chickpeas.” https://www.healthline.com/nutrition/chickpeas-nutrition-benefits
NIH, “The Nutritional Value and Health Benefits of Chickpeas and Hummus.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
NIH, “High Fiber Diet.” https://www.ncbi.nlm.nih.gov/books/NBK559033/
This article was first published January 2021 and updated by our editors August 2022.
