February 20, 2009

Quick & Healthy Recipes: Oven-Roasted Chickpeas

With their sparkling nutritional profile, chickpeas -- and all their wonderful phytonutrients -- are a wonderful addition to salads, casseroles, and pilafs.

This recipe changes up their usual texture, creating a savory and delicious side dish that also makes for a fun finger food.

YIELDS:
3 servings (1/2 cup each)

INGREDIENTS:

1 15.5 ounce can chickpeas (drained and rinsed; preferably low sodium)
1.5 tablespoons olive oil
3 tablespoons freshly squeezed lemon juice
1/4 teaspoon chili powder (for an extra kick, try 1/2 teaspoon)
1/8 teaspoon salt

NOTE: This is only one variety. I encourage you to experiment with different spices and flavorings (i.e.: curry powder, ground ginger, black pepper, tamari, thyme, oregano, cumin, etc.)

DIRECTIONS:

Heat oven to 400 degrees Fahrenheit

Combine all ingredients in a bowl.

Transfer mixture to roasting pan and heat in oven for 20 minutes.

NUTRITION INFORMATION (per serving):

253 calories
330 milligrams sodium
5.5 grams fiber
6 grams protein

Excellent Source of: Vitamin B6, folate, manganese

Good Source of: fiber, iron, monounsaturated fats

4 comments:

Debbie said...

Question: does the 15.5 oz include the liquid? I don't buy canned chickpeas, just dry ones and soak a batch at a time and keep them in the fridge. I never know how much to use in recipes that call for canned ones.

Can't wait to try this. Would be great on salads in place of croutons.

Nicole (Sweetie Pie) said...

I've made a version of these a few times before and my friends and family gobbled them up. It has been awhile, and I appreciate the reminder!!

Andy Bellatti said...

Debbie,

I should have been more clear. The recipe needs 1.5 cups of drained chickpeas. I will edit the recipe now with that detail.

Thank you.

T said...

these were amazing! my kids loved 'em!

dennise