Crispy Spiced Roasted Chickpeas

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Crispy Spiced Roasted Chickpeas

A crunchy, fiber-rich snack that can help support steady blood sugar

Description

These crispy roasted chickpeas are seasoned with olive oil, cumin, and smoked paprika, then baked until golden and crunchy. They’re a simple, affordable, plant-based snack that’s high in fiber and protein—both of which help slow digestion and reduce blood sugar spikes when eaten as part of a balanced diet.

Using a muffin tin (as shown in the image) helps keep the chickpeas evenly spread, so they roast instead of steaming.

 Ingredients

  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed

  • 2 tablespoons olive oil

  • 1 teaspoon ground cumin

  • ½ teaspoon smoked paprika

  • Salt and black pepper, to taste

Optional add-ins: garlic powder, chili flakes, turmeric, or lemon zest

Instructions

  1. Preheat oven to 400°F (200°C).

  2. Drain and rinse chickpeas well. Pat completely dry with a clean towel (very important for crispiness).

  3. Place chickpeas in a bowl and toss with olive oil, cumin, smoked paprika, salt, and pepper.

  4. Spoon chickpeas into a muffin tin, dividing them evenly between cups (or spread on a baking sheet).

  5. Roast for 25–30 minutes, shaking halfway through, until golden and crispy.

  6. Let cool for 5 minutes—they crisp up more as they cool.

  7. Taste and adjust seasoning if needed.

 Tips for Best Results

  • Dry chickpeas thoroughly to avoid sogginess

  • Don’t overcrowd—airflow = crunch

  • For extra crispiness, roast an additional 5 minutes at 425°F (220°C)

  • Store loosely covered; airtight containers soften them

 Servings

  • 4 servings

  • Serving size: ~½ cup roasted chickpeas

Nutritional Information (per serving – approx.)

  • Calories: ~180

  • Protein: 6–7 g

  • Fiber: 6 g

  • Healthy fats: 7 g

  • Net carbs: ~14 g

(Values may vary based on oil and portion size)

 Health Benefits

  • High fiber helps slow glucose absorption

  • Plant protein supports satiety and muscle health

  • Low glycemic load compared to refined snacks

  • Heart-healthy fats from olive oil

  • Naturally gluten-free and vegan

⚠️ Note: This recipe does not “instantly lower blood sugar,” but it can help prevent sharp spikes when eaten instead of sugary or refined snacks.

Recipe Q&A

Q: Can people with diabetes eat this?
A: Yes, in moderate portions. Chickpeas are a low-GI food and generally blood-sugar friendly.

Q: Can I make this in an air fryer?
A: Yes! Cook at 375°F (190°C) for 12–15 minutes, shaking halfway.

Q: Why use a muffin tin?
A: It keeps chickpeas separated so they roast evenly and get crisp on all sides.

Q: How long do they keep?
A: Best same day. They’ll keep 2–3 days at room temperature but lose crunch.

Q: Can I use dried chickpeas?
A: Yes—soak and fully cook them first, then proceed with the recipe.

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