DELICIOUS SAVORY ROASTED CHICKPEAS
During the cold months, I am very comfortable just sitting at home and watching one of my favorite shows. I know very well that when watching a movie or show, I am very likely to get peckish and snack on whatever is available at home. In these moments, you are left with what is in your pantry. My husband once found a recipe online and made some roasted chickpeas which I l loved. So I decided to make this snack my own by adding some of my favorite tasting spices and have a jolly night in.
KNOW WHAT YOU EAT
Chickpeas are also called garbanzo beans or Bengal gram. They are an important food plant in India, Africa, and Central and South America. Hummus is made from chickpeas. It is eaten in the Middle East as a sauce and dip for bread. Chickpea flour or gram flour is used in baking or it can be mixed with other flour when baking. It gives a unique savory taste. In Western culture, chickpea consumption is also somewhat driven through the intake of hummus. Chickpeas are a type of pulse, a unique category within the legume family that are low in fat and high in protein and fiber.
In general, diets high in fiber, low in energy density and glycemic load, and moderate in protein are thought to be particularly important for weight control. Chickpeas contain plenty of fiber and protein, which help with satiety. In other words, you feel fuller longer. Therefore, this vegetable helps overcome midnight cravings. Chickpeas are low in calories, high in fiber and protein. Eating processed foods and unhealthy snacks on the other hand can endanger your weight loss routine and overall health.
Improved glucose and insulin response
Chickpeas have a low glycemic index meaning that the starch in chickpeas is slow-burning. Both dried and canned chickpeas contain amylose, a resistant starch that digests slowly. This leaves you at a low risk of developing a spike in your blood sugar which is particularly dangerous for patients with type 2 diabetes. Unlike the sugar content found in pasta, processed foods, refined flour, white bread, and soda, the starch in chickpeas takes a good amount of time to break down. This leads to an improved overall blood sugar control in people with type 2 diabetes.
Improved cardiovascular health
Research has proven that chickpeas can promote your heart’s health by reducing the amount of unhealthy cholesterol in your body. The right balance of cholesterol can help combat several cardiovascular complications (such as high or low blood pressure and hypertension). Some studies have also shown an increased benefit of increased vegetable protein intake in relation to CVD.
Gastrointestinal tract health
The gastrointestinal tract loves high fiber foods. High fiber foods cause our bowels to work harder and improve its muscularity. This reduces the risk of diseases such as diverticulitis. Also a high fiber diet encourages bowel movement. Human studies of chickpeas report overall improvements in bowel health characterized by increased frequency of defecation, ease of defecation, and softer stool consistency while on a chickpea diet as compared to a habitual diet.
High in Proteins, vitamins and Minerals
Chickpeas are a good source of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, essential B vitamins, iron and folate. It is also high in protein. Chickpeas can give you about 15 grams of pure protein per ½ cup. Chickpea protein is entirely plant based. Hence, it has become a popular food choice for vegans around the world. It can be eaten as roasted chickpeas, cooked, served as hummus and so on.
- 240g canned chickpeas (Drained) Or 100g dry chickpeas
- 1tbsp olive oil
- 1/2 tsp barbecue spices (cayenne pepper, chilli powder, onion powder, garlic powder, salt, oregano, thyme)
- If using dry chickpeas, soak in water overnight. For quicker results, boil the chickpeas till they are tender.
- If using canned chickpeas, drain water from the can. Run the chickpeas under cold water and rinse off.
- Throw out any loose skin that is detached from the chickpeas.
- Preheat oven to 200degrees
- With a paper towel, pat dry the chickpeas leaving it as dry as possible.
- In a seperate bowl, mix olive oil and all the spices above
- Next, pour in your chickpeas into the bowl and coat with spice mixture.
- Place the chickpeas on baking paper and leave in the oven for about 20mins.
- Take the chickpeas out of the oven and stir so it roasts evenly on every side.
- Place once again in the oven for about 15minutes.
- Take it out and it is ready to be served
- I like to toss the chickpeas once again in some chilli powder before serving. Spice to your taste.
- Chickpeas are crunchiest right out of the oven and can be stored for up to 3 days in your refrigerator.