Toasted Chickpeas
A crunchy alternative to a traditional snack that helps to nourish your gut.
Ingredients
- 1 tin (400g) chickpeas, drained and rinsed
- 1 tbsp extra virgin olive oil
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ¼ tsp garlic powder
- Sea salt and freshly ground black pepper, to taste
Nutritional breakdown
Approx per serving
- Calories
- 150 kcal
- Protein
- 7g
- Carbohydrates
- 6g
- Fibre
- 6g
- Fats
- 5g
- Sugar
- 1g
- Sodium
- 150mg
Method
- Preheat the oven to 200°C (180°C fan, 400°F, gas 6). Tip the drained and rinsed chickpeas out onto kitchen paper or a clean cloth and pat them dry to remove as much moisture as possible. This helps ensure they crisp up during roasting.
- In a mixing bowl, toss the dried chickpeas with the olive oil, smoked paprika, cumin, garlic powder, salt and pepper. Coat the chickpeas thoroughly, ensuring an even distribution of the seasoning.
- Spread the chickpeas out in a single layer on a baking tray lined with baking paper. This allows the chickpeas to roast evenly, giving them a perfect crunch.
- Place the tray in the preheated oven and roast for 25 to 30 minutes, shaking the tray halfway through the cooking time to ensure they crisp up evenly. You'll know they're done when they turn golden and develop a satisfying crunch.
- Let the roasted chickpeas cool for a few minutes before serving. Cooling them helps to lock in the crunch and make them even more enjoyable to munch on.
Gut health benefits
Chickpeas: High in fibre, including soluble fibre and resistant starch, which feed beneficial gut bacteria and support healthy digestion.
Protein and healthy fats: Make these a nutrient-dense snack that helps keep you full and satisfied between meals.
Spices: Smoked paprika, cumin and garlic add polyphenols and extra plant variety.
Gut bacteria supported
Bifidobacterium: Thrives on the soluble fibre in chickpeas, helping to support immune health, regular digestion and a balanced gut environment.
Faecalibacterium prausnitzii: Fed by chickpea fibre and resistant starch, it makes butyrate, the main fuel for the cells lining your colon, which helps keep the gut barrier strong.
Want to know more about these microbes? Read The Gut-Health Top Ten.
From The Gut Health Cookbook
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