When you've got a craving for a healthy, protein-rich snack with a hit of umami goodness, look no further than these Tamari Roasted Chickpeas. All it takes is a simple can of chickpeas, some seasonings, and and about 15 minutes, and you'll have an addictively savory snack thanks to this ultra-easy recipe. Roasting transforms the legumes' texture, rendering the outsides both crisp and slightly chewy, while the insides remain tender. Burnished with tamari, maple, and spices, these chickpeas are incredibly versatile, too. Try them over salads, mixed into grain pilafs, or folded into a wrap. They're also great for snacking out of hand, paired with a beer.
More Ideas for Using Roasted Chickpeas:
- Use them to doctor store bought hummus (or whip up a batch of homemade). Transfer the hummus to a shallow dish, and use a spoon to make a shallow well in the center. Top with roasted chickpeas and a drizzle of good-quality olive oil. Serve with pita chips, carrots, celery, and red pepper strips.
- For a vegan one-bowl meal, steam your favorite variety of rice (I like white or brown basmati or jasmine, or the gorgeously purple hued forbidden rice.) Top with your favorite raw or stir-fried vegetables, sauteed spinach, and/or roasted sweet potatoes, plus a generous spoonful of Tamari-Roasted Chickpeas. Drizzle with a little tahini -- either plain, or mixed with a touch of maple syrup and/or miso, and thinned with a little warm water.
Tip: This recipe is easily doubled for parties, or for family game night snacking.
- 1 15-ounce can chickpeas (drained, rinsed, and patted dry)
- 2 teaspoons olive oil (extra virgin)
- 1 tablespoon Tamari soy sauce (reduced sodium is fine)
- 2 teaspoon maple syrup (pure, preferably dark)
- 1/2 teaspoon ginger
- 1/4 teaspoon garlic (powder)
- Garnish: black pepper to taste (fresh ground)
- Garnish: pinch mustard powder to taste
1. Preheat the oven to 425° F. Place the chickpeas in a baking dish or roasting pan large enough to hold the chickpeas in a single layer. (An 8"x10" or similarly sized dish should do nicely.)
2. Drizzle with the olive oil, tamari, maple syrup, ginger, and garlic and toss gently to coat with a spoon or clean hands. Season with a few grinds of black pepper and a pinch of mustard powder, and toss again.
3. Bake in the preheated oven for 15 to 20 minutes, stirring or shaking the dish occasionally so that the chickpeas begin to brown on all sides. Remove from the oven and allow to rest for about 5 minutes, or until cool enough to handle. Enjoy!
Leftover chickpeas can be stored, covered in the refrigerator, for 1 to 2 days.
|Nutritional Guidelines (per serving)|
|Total Fat||7 g|
|Saturated Fat||1 g|
|Unsaturated Fat||3 g|
|Dietary Fiber||9 g|