Crunchy chickpeas


I love nuts. They’re nutrient dense, completely satiating and quick to throw into a lunch box when we’re on the go.

There’s only one drawback I can find with nuts: Frankie can’t take them to preschool.

Allergies are a huge and increasing problem worldwide. What Frankie can and can’t take to preschool for lunch seems to change every year but there is one food item that is always a strict no-no:


Which is why I was so excited when I stumbled upon a recipe for roasted chickpeas. Deliciously crunchy, slightly nutty AND quick to throw into a lunch box; not to mention extremely healthy… could this be the perfect snack?

Why are chickpeas so great?

These little guys are bouncing balls of nutrition. Full of fibre, folate and manganese which are important for bone health and essential bodily functions such as the production of DNA.  No wonder they’re a staple food in many countries!

More importantly, they’re a relatively low allergy food so I can put them in a pre-school lunchbox.

HOw to get started

First  get yourself some chickpeas. You can make this recipe as involved as you would like. Buy canned chickpeas if you’re in a rush; soak and boil dried chickpeas if you have more time; or if you want to get really clever take a few days and sprout and cook your chickpeas.

Why sprout?

Sprouting will increase the vitamin B and C content and neutralise phytic acid in your chickpeas. However, my feeling is that a can of chickpeas is a far healthier option than a bag of Doritos, so don’t get too hung up on sprouting.

If you are interested in sprouting, this is a good place to get more information:

I was a bit short on time this week so I soaked my chickpeas.

Soaking your chickpeas

  1. Place 1 cup of dried chickpeas in a bowl and cover with filtered water. The chickpeas will double in size so make sure you cover them  with at least  5cm of water above the chickpeas.
  2. Add 1 tablespoon of whey, lemon juice or apple cider vinegar (helps to neutralise phytic acid). Soak for at least 12 hours
  3. Boil for at least 1 hour or until soft (mine took 2 hours)

Now you should have some lovely cooked sprouted,  soaked or canned chickpeas. It’s time to get seasoning!

before oven

Most of the recipes I found for roasted chickpeas had spicy seasonings which my kids don’t go for. The rest were quite bland.

I think I’ve found a happy medium with a seasoning  which most kids will love (reminiscent of Arnott’s bbq shapes), and which adults will enjoy as well (I know I do).

As always, experiment with the flavours. If it tastes good before you put it in the oven, it’ll most likely taste good coming out.

I hope you enjoy my take on crunchy chickpeas!


  • 2 cups of cooked chickpeas
  • 1 tbs tomato powder
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp paprika
  • 1 tsp celtic sea salt (optional)
  • Oil to drizzle


  1. Preheat oven to 170 degrees Celsius (160 fan forced)
  2. If using canned chickpeas, rinse with cold water
  3. Rub chickpeas between two sheets of paper towel until dried
  4. Divide chickpeas into baking trays lined with baking paper. Use sufficient trays so that your chickpeas are flat and not piled on top of one another
  5. Lightly drizzle chickpeas with oil
  6. Combine tomato, garlic, onion, paprika and salt. Mix well
  7. Sprinkle chickpeas with 2/3 of spice mixture
  8. Bake for 40 mins until crunchy.
  9. Sprinkle with extra spice mix.
  10. Store in an airtight container

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