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Roasted Crunchy Chickpeas with Umami Flavors: Slow Carb Snack

Roasted Crunchy Chickpeas with Umami Flavors: Slow Carb Snack
Home » Low Carb Lifestyle » Low Carb Snacks » Low carb roasted chickpeas

So many of the current low carb or slow carb snack items that you can order online or buy in the grocery store are basically processed food.

This recipe for crunchy roasted chickpeas satisfies the craving for a salty, filling snack that is still slow carb and doesn’t use overly processed ingredients.

Bowl of roasted chickpeas with a spoon on a beige placemat.
Roasted chickpeas as a slow carb snack

Jump to: RECIPE | Tips to Make Them Crunchy

Slow Carb Snack with Crunchy, Salty Flavor

Roasted chickpeas are quite popular as a slow-carb snack and can satisfy that crunchy, salty flavor that is sometimes missing from a low-carb or keto lifestyle.

Roasted chickpeas can also be an extremely versatile snack to make, as you can easily change up the flavor with different blends of spices.

The recipe below is a blend of parmesan, herbs, and Worcestershire sauce. Parmesan adds an umami flavor to the chickpeas, and you end up with a robust flavor bomb that hits all the salty, crunchy, spicy notes.

Another favorite chickpea snack is roasted chickpeas with a Moroccan spice blend called harissa.

Tips for making the chickpeas “crunchy”

Sometimes roasted chickpeas can look crunchy, only to bite into a soft “beany” center. They’re still good that way, but we’re going for the crunch that you might be missing from the lack of tortilla chips in your slow-carb lifestyle.

So, here are a few tips to promote the crunch:

  • After rinsing the chickpeas let them drain in a colander or on paper towels for quite a while. Dab them with a dry paper towel after draining. You want to get them as dry as possible.
  • Fold the chickpeas inside of a kitchen towel and gently rub the skins off. The skins keep the moisture in and this helps make them more crunchy. Don’t worry if some skins are still left on.
  • Cook the chickpeas without any oil for the first half of the roasting process. Add the oil and seasonings for the second half. A lot of recipes mix the chickpeas with oil and seasoning before roasting and the coating prevents them from crisping up as much.
  • Bake (or roast) at 350 degrees F for about 45 minutes rather than at a high temperature for a shorter time (they will burn), or a lower temperature for a longer time (they won’t get crispy).
  • After roasting, let them cool inside the oven for a bit with the oven door open and the heat turned off.
  • Store them in a breathable container rather than a tightly sealed container.

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Crunchy Roasted Chickpeas with Parmesan

Bowl of roasted chickpeas with a spoon on a beige placemat.
Chickpeas are roasted until crisp with parmesan, herbs and Worchestershire sauce, for a healthy slow carb snack.
5 from 4 votes
Prep Time 10 minutes
Cook Time 35 minutes
Servings 9
Calories 61

Equipment

Ingredients

  • 2 15 ounces canned chickpeas drained, rinsed and patted dry
  • ¼ cup olive oil
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon chile pepper spice
  • 2 teaspooons mixed dried herbs (I used a mix of oregano, thyme and rosemary
  • 1.5 teaspoons garlic salt
  • 2 tablespoons freshly grated parmesan cheese

Instructions
 

  • Preheat the oven to 425 degrees. Rinse the chickpeas and let drain. Dry thoroughly with paper towels or a dish towel. The drier they are the crunchier they will be in the end.
    2 15 ounces canned chickpeas
  • In a large bowl, whisk together the next 5 ingredients (oil, Worcestershire, chile spice, herbs and garlic salt).  Add the chickpeas and toss to coat. 
    Spread out the mixture onto a baking sheet and roast 15 minutes.
    1/4 cup olive oil, 2 tablespoons Worcestershire sauce, 1 teaspoon chile pepper spice, 2 teaspooons mixed dried herbs, 1.5 teaspoons garlic salt
  • Stir in parmesan cheese and roast 25 minutes more or until brown and crisp, stirring twice (beans may pop during roasting).  Serve warm or allow to cool prior to storing.
    2 tablespoons freshly grated parmesan cheese

Notes

To Store:  Store in a breathable (not airtight) container in refrigerator up to 3 days or freeze up to 3 months.  To serve after cooled, preheat oven to 350 degrees and roast 5 minutes or until crisp
 
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Nutrition

Calories: 61kcalCarbohydrates: 1gProtein: 1gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 1mgSodium: 442mgPotassium: 32mgFiber: 1gSugar: 1gVitamin A: 13IUVitamin C: 1mgCalcium: 17mgIron: 1mg
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Low Carb Roasted Chickpeas - Farm to Jar Food

Friday 3rd of May 2019

[…] Click here for a low carb recipe that uses a harissa spice mix for the chickpeas. […]

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