These Mediterranean Roasted Chickpeas are bursting with flavour and packed with plant protein and dietary fibre. They take just 5 minutes to prep and can be made in the oven or air fryer.
Enjoy as a savoury snack, serve as a side dish, or throw on top of a Shawarma Bowl with my tahini yoghurt dip.
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This post is all about how to make Mediterranean Roasted Chickpeas.
As a dietitian, roasted chickpeas have been a staple part of my weekly meal prep routine for a long time, and this Mediterranean-inspired recipe is my favourite way to eat them. 😊
If you’re looking for more ways to use up that can of chickpeas in your pantry, try my herby corn summer salad or Homemade High-Protein Hummus recipe.
✅ Why this recipe is Dietitian-Approved
Not only are these chickpeas delicious, but they also pack a serious nutritional punch.
As a registered dietitian, I love that chickpeas provide a fantastic source of plant-based protein (12 grams per cup!), along with dietary fibre, B vitamins, and minerals like magnesium.
The combination of protein and fibre will keep you feeling fuller for longer and support gut health, while the healthy fats from olive oil give your brain a boost. These chickpeas tick all the boxes in my balanced snack formula!
Plus, this recipe is super versatile—you can play around with the spices and tailor it to your taste!
🍳 Tips for choosing ingredients
Below are some ingredient notes. For exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.
Chickpeas - You can use canned chickpeas (super convenient) or dried chickpeas if you prefer. If using dried, make sure to cook them first and dry them well before roasting to get that crispy texture.
Olive Oil - for that Mediterranean flair and healthy fats.
Spices - I use a blend of cumin, paprika, garlic powder, salt, and pepper. Feel free to get creative and try different spices or herbs depending on your mood!
🥣 Substitutions for different dietary needs
This recipe is naturally gluten-free, dairy-free, and nut-free (if you haven't added any nuts!). However, it is advised to use certified gluten-free spices and check that all your ingredients and toppings are nut-free.
🔧How to Make Mediterranean Roasted Chickpeas
Below are the instructions for making Mediterranean-roasted chickpeas, with some helpful visuals! Remember to check out the recipe card at the bottom for the full recipe.
Step 1: Preheat the oven to 425°F (220°C) or an air fryer to 375°F (190°C). Drain and rinse the chickpeas well, then pat them dry with a paper towel. Remove any loose skins for extra crispiness.
Step 3: Oven method - Spread the chickpeas in a single layer on a lined baking sheet. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until golden and crispy.
Step 2: In a mixing bowl, toss the chickpeas with olive oil, cumin, paprika, garlic powder, salt, and pepper until evenly coated.
Step 4: Air-fryer method - Air fry in a single layer for 12-15 minutes, shaking the basket halfway through until crispy and golden.
Hint: For crispier chickpeas, make sure they’re completely dry before roasting.
Variations: Experiment with different spice blends to suit your taste, such as adding chilli powder for some heat or dried herbs like oregano for an Italian twist.
👩🍳 Expert Tips
- Rinse and thoroughly dry the chickpeas before tossing them with oil and spices. This step is key for achieving that crispy texture everyone loves. You don’t need to remove all the skins, but you should remove any that come loose during drying.
- Since oven temperatures can vary, start checking the chickpeas around the 20-minute mark and keep an eye on them to prevent burning.
- If you use low-sodium chickpeas, they might turn out a bit bland. For those watching their sodium intake, consider adding extra spices or ½ teaspoon of Italian seasoning to boost the flavour instead.
📦Storage
Room Temperature -Keep roasted chickpeas in an airtight container or jar at room temperature for up to 7 days. Leave the lid slightly ajar to allow air circulation, which helps preserve their crispiness.
I don't recommend refrigerating or freezing them, as it can affect their texture.
🎓 Registered Dietitian Tip
Chickpeas are a fantastic legume that provides a hearty dose of plant-based protein. With 12 grams of protein per cup—comparable to two large eggs—they’re a great way to boost your protein intake.
Chickpeas are also a great source of soluble and dietary fibre, essential for maintaining a healthy digestive system. Soluble fibre also assists with reducing the absorption of cholesterol. It helps maintain stable blood sugar levels, which may help reduce the risk of developing heart disease and aid in managing diabetes. The dietary fibre in chickpeas and their low glycemic index (GI) may also assist with weight loss by making you feel fuller for longer.
❔ Recipe FAQs
Yes, I make them almost weekly. They are a nutritious snack option high in plant-based protein, fibre, and essential nutrients like B vitamins and magnesium. They can also help support digestive health and lower cholesterol levels.
You can, but they may be less flavorful. If you’re using low-sodium chickpeas, you might need to increase the number of spices or add extra seasoning, like Italian seasoning, to boost the flavour.
📖 The Recipe
Mediterranean Roasted Chickpeas
Ingredients
Ingredients:
- 1 can 15.5 oz chickpeas (garbanzo beans), drained and rinsed
- 1 tablespoon extra virgin olive oil
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- ½ teaspoon sea salt more to taste
- ⅛ teaspoon black pepper
Instructions
- Preheat oven: Set your oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Prepare chickpeas: Drain and rinse the chickpeas well, then pat them dry with a paper towel. Remove any loose skins for extra crispiness.
- Season the chickpeas: In a mixing bowl, toss the chickpeas with olive oil, cumin, paprika, garlic powder, salt, and pepper until evenly coated.
- Roast the chickpeas in the oven: Spread the chickpeas in a single layer on the lined baking sheet. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until golden and crispy.
- Air Fryer Option: If you are tight on time, you can make this recipe in an air-fryer. Preheat air fryer to 375°F (190°C). (If your air-fryer doesn't have a pre-heat option just let it run for a few minutes before adding the chickpeas). Air fry in a single layer for 12-15 minutes, shaking the basket halfway through, until crispy and golden.
- Cool and serve: Enjoy your Mediterranean roasted chickpeas fresh out of the oven or allow them to cool and store in an airtight container at room temperature for up to 7 days.
- Serving suggestion: Enjoy these tasty roasted chickpeas as a snack or toss them on your favorite salads or grain bowls!
Notes
- For crispier chickpeas, make sure they’re completely dry before roasting.
- Experiment with different spice blends to suit your taste, such as adding chili powder for some heat or dried herbs like oregano for an Italian twist.
- Since oven temperatures can vary, start checking the chickpeas around the 20-minute mark, and keep an eye on them to prevent burning.
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