Nutrition & Recipes
Crispy Ranch Chickpeas
Jan
Crispy Ranch Chickpeas are undoubtedly one of the most delicious, crunchiest healthy snacks you’ll ever make. Plus with they’re incredibly easiest (and fast), to make!
Jump to RecipeGuess what? Those cans of chickpeas sitting in your pantry? They can be transformed into one of the most addictive snacks you’ll ever had. In 20 minutes.
Air Fryer Chickpeas
I’m enamored with my Air Fryer. It’s a fairly new tool in my kitchen but I highly recommend it if you are looking for a relatively low-cost tool to make healthier meals in your kitchen this year. Believe me, it pays for itself in deliciousness!
These chickpeas are “twice fried” for super crispy texture. I’ve been using them on salads instead of croutons and even on top of tacos!
With an air fryer, these chickpeas are fast and simple to make. The only labor intensive part of this recipe is making the ranch seasoning – I recommend making a huge batch to have on hand in the pantry at all times!
No Air Fryer?
No problem. You can still make crispy chickpeas in your oven. Follow the same directions as below but instead of twice frying in an Air Fryer, bake in an oven preheated to 450 degrees for 35-45 minutes. You’ll want to shake a couple of times during the baking process for even cooking.
Chickpeas and Your Health
Chickpeas are a great ingredient for any healthy diet. They are high and protein, and so make an excellent meat or fish replacement in a vegetarian diet. But veg-head or not, you should add these legumes to your diet more often. Here’s why:
- Chickpeas are a nutrient power-house. With 1 cup totaling just 46 calories, chickpeas provide you with 2 grams of fiber, 3 grams of protein and a moderate amount of various vitamins and minerals including folate, iron, magnesium, potassium and manganese.
- Chickpeas will fill you up and keep you satiated longer. The 1-2 punch of protein and fiber slow digestion and make you feel full. Fiber also keeps your blood sugar from spiking (and subsequently plummeting) so you won’t experience that energy crash that leads to 3 pm snack time.
- The variety of minerals in chickpeas contribute to bone health.
- Chickpeas have been linked to a decreased risk in chronic disease.
Crispy Ranch Chickpeas
Ingredients
- 1 15 oz can Chickpeas drained
- 2 tbsp Olive Oil
- 1/2 tsp Kosher Salt
- 1 1/2 tbsp Ranch Seasoning *see below
- 1 tbsp fresh lemon juice
- 1/4 tsp smoked paprika *optional
Instructions
- Preheat air fryer at 400 degrees for 5-8 minutes.
- Toss chickpeas with 1 tbsp olive oil. Air fry for 12 minutes, shaking half way through to cook evenly.
- In a small bowl, toss chickpeas with 1 tbsp olive oil, salt, Ranch Seasoning, lemon juice and smoked paprika*. Coat evenly. Return to air fryer and cook another 4 minutes, until crispy.
- Serve immediately or store in an air tight container at room temperature.
Notes
1 tbsp dried onion
1/2 tsp dry mustard
1 tbsp dried chive
1 tbsp dried dill
freshly ground black pepper
Spice It Up
The best part about this recipe: you can use the same procedure and the same size can of chickpeas with hundreds of different combos of spices!
A couple to try:
Sweet & Spicy
1 tsp chili powder + 1 tsp dark brown sugar + 1/4 tsp salt
Rosemary & Olive Oil
1 tbsp fresh rosemary, chopped + 1/2 tsp garlic powder + 1/2 tsp salt + freshly ground black pepper
Za’atar
1 tbsp Za’atar spice + 1 tbsp fresh lemon juice
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