Major sports events are also a culinary celebration. Alongside the big screen and friends, the table usually fills up with potato chips, pretzels, industrialized popcorn, salty peanuts, and calorie–dense nuts. However, specifically for this year's World Cup games, you can choose a different alternative that will provide the same crunch, but also significant health benefits: Roasted chickpeas.
In recent years, roasted chickpeas have become one of the most sought–after snacks in the healthy nutrition world. They are crunchy, filling, easy to prepare, and can be seasoned with almost any spice blend you like. But the real reason for their popularity is their impressive nutritional values.
<br>An excellent source of plant–based protein
Chickpeas belong to the legume family, which is considered one of the healthiest food groups. They provide a high amount of plant protein, and therefore offer a more prolonged feeling of satiety compared to snacks based mainly on flour or starch.
The protein also helps in maintaining muscle mass and is an important component in the diet of children, adults, and athletes alike.
The dietary fiber champion
One of the most prominent benefits of chickpeas is their high fiber content. Dietary fiber contributes to the proper functioning of the digestive system, helps maintain the gut microbiota population, and slows the rate of sugar absorption into the blood.
In addition, food rich in fiber creates a feeling of satiety over time, and therefore may also assist in weight management and reducing unnecessary snacking during the evening.
<br>Good for the heart as well
Chickpeas contain little saturated fat and no cholesterol. On the other hand, they are rich in minerals and plant compounds that have been linked in studies to cardiovascular health.
When prepared at home with a moderate amount of olive oil and spices, the result is a much healthier snack compared to processed products high in salt and fat.
<br>An excellent source of vitamins and minerals
In chickpeas, you can find iron, magnesium, potassium, zinc, folic acid, and B–complex vitamins. These components participate in hundreds of processes in the body, including energy production, nervous system activity, and muscle function.
Compared to snacks based on white flour, chickpeas usually cause a more moderate rise in blood sugar levels, thanks to the combination of protein and fiber. Therefore, they can be a better choice for those trying to maintain nutritional balance.
Another advantage is the suitability for a wide variety of diets. Chickpeas are vegan, naturally gluten–free, and also suitable for those looking for a healthy alternative to commercial snacks.
Make at home: Crunchy lemon garlic chickpeas
Ingredients
• 2 cans of chickpeas (rinsed and drained) or a bag of frozen ones
• A teaspoon of lemon zest
• 3 tablespoons of lemon juice, divided
• A tablespoon of extra virgin olive oil
• Half a teaspoon of salt
• Three–quarters of a teaspoon of garlic powder
• A quarter of a teaspoon of black pepper
Preparation method
- Preheat an oven to 200°C and place a baking sheet inside in advance to heat up.
- Dry the chickpeas thoroughly with a towel or paper towel and remove loose skins.
- Mix the chickpeas with 2 tablespoons of lemon juice, the olive oil, and the salt.
- Spread on the hot baking sheet in an even layer.
- Bake for 35 to 40 minutes, stirring halfway through, until the chickpeas are golden and crunchy.
- Transfer to a bowl and add the remaining lemon juice, lemon zest, garlic powder, and pepper.
- Mix well and cool for about 15 minutes before serving.
How to store?
They can be stored in an airtight container at room temperature for up to three days. If the crunchiness is compromised, you can return them to an oven preheated to 190°C for 5 to 8 minutes to get a crunchy and addictive snack once again.