Looking for a delicious, healthy and high protein snack that’s both crunchy and savoury? Look no further than these roasted salt and vinegar chickpeas! Made with cooked chickpeas, olive oil, and a combination of red wine and malt vinegar, these chickpeas are roasted in the oven until crispy and golden brown.
They’re the perfect snack for any time of day, and are loaded with plant-based protein, fibre, and a range of essential vitamins and minerals. So why not try making these tasty chickpeas at home today, and enjoy a satisfying snack that’s both delicious and nutritious!
What Are The Benefits of Eating Chickpeas?
There are many potential benefits to including chickpeas in your diet. Here are a few:
- High in protein: Chickpeas are a good source of plant-based protein, making them a great choice for vegetarians and vegans. Protein is essential for building and repairing tissues in the body, and can help to keep you feeling full and satisfied.
- Rich in fibre: Chickpeas are also high in fibre, which can help to promote healthy digestion, reduce inflammation, and control blood sugar levels. A diet high in fibre may also lower the risk of certain types of cancer.
- May reduce the risk of heart disease: Some studies have suggested that eating chickpeas may help to reduce the risk of heart disease. This may be because chickpeas contain high levels of soluble fibre, which can help to lower cholesterol levels.
- Rich in nutrients: Chickpeas are a good source of several key vitamins and minerals, including iron, magnesium, potassium, and folate. These nutrients are essential for maintaining good health and preventing disease.
Overall, including chickpeas, and these salt and vinegar chickpeas in particular in your diet can be a nutritious and delicious way to support good health.
Are Chickpeas Carbs or Protein?
In terms of macronutrients, cooked chickpeas contain about 27-28 grams of carbohydrates and 8-9 grams of protein per 100 grams. However, the exact amount can vary depending on the preparation method.
Chickpeas also contain fibre, which can help with digestion and may help to control blood sugar levels. They are also a good source of several micronutrients, including iron, magnesium, and folate.
So, chickpeas can definitely be considered a healthy and nutritious food choice that provides a great balance of carbohydrates and protein – which is why these salt and vinegar chickpeas are an amazing high protein vegan snack!
Salt and Vinegar Chickpeas Ingredients
To make these salt and vinegar chickpeas, you’ll need:
Cooked chickpeas: Provide a crispy and crunchy texture to the snack, while also being a good source of plant-based protein, fibre, and various vitamins and minerals.
Olive oil: Helps to evenly coat the chickpeas and promotes browning during roasting, resulting in a crispy texture and savoury flavour.
Salt: Enhances the natural flavour of the chickpeas, while also balancing out the acidity from the vinegars.
Red wine vinegar: Adds a tangy and slightly sweet flavour to the chickpeas, while also providing some acidity to help tenderise them.
Malt vinegar: Contributes a distinct and robust vinegar flavour to the snack, while also helping to further tenderise the chickpeas and create a crispy texture.
How Do You Eat Chickpeas Without Bloating?
Chickpeas are a nutritious and versatile legume that can be enjoyed in many ways. However, for some people, consuming chickpeas may lead to bloating or discomfort due to their high fibre and oligosaccharide content. Here are some tips to help you eat chickpeas without bloating:
Start with small portions: If you’re new to eating chickpeas, start with small portions and gradually increase the amount over time. This can help your digestive system adjust to the high fibre content.
Soak and rinse: Soaking and rinsing dried chickpeas before cooking them can help reduce their oligosaccharide content, which may make them easier to digest. If using canned chickpeas, be sure to rinse them well to remove any excess sodium and oligosaccharides.
Cook them thoroughly: Ensure that you cook the chickpeas thoroughly to soften them and break down their complex carbohydrates, which can make them easier to digest. Undercooked chickpeas can be harder for the body to break down and lead to bloating.
Chew thoroughly: Taking the time to chew your food thoroughly can also help improve digestion and reduce bloating.
Pair with other foods: Eating chickpeas with other foods, such as vegetables or whole grains, can help balance out their fibre content and promote better digestion.
Stay hydrated: Drinking plenty of water can help prevent constipation and aid in digestion.
If you’re experiencing frequent bloating or digestive discomfort after consuming chickpeas, it’s best to consult with a healthcare provider to rule out any underlying digestive issues before making these salt and vinegar chickpeas.
How To Make Salt and Vinegar Chickpeas
If you’re looking to make my Salt and Vinegar Chickpeas, you’ll need the following ingredients…
- Cooked Chickpeas (1 can, 240 grams) drained and rinsed: Chickpeas are a good source of protein and dietary fiber. They add a nutty and slightly creamy texture to your dish. Rinsing them removes excess salt and can make them easier to digest.
- 1 tbsp Olive Oil: Olive oil is a heart-healthy fat that adds flavor and helps to coat the chickpeas, giving them a crispy texture when roasted. It also brings some richness to the dish.
- 3/4 tsp Salt: Salt is a common seasoning that enhances the flavor of your dish. It’s used here to season the chickpeas and provide that classic salty taste in salt and vinegar dishes.
- 1.5 cups White Vinegar: White vinegar is the key ingredient that provides the tangy, acidic flavor in salt and vinegar recipes. It’s what gives your chickpeas their distinct taste.
- 1 tsp Garlic Powder: Garlic powder adds a savory and slightly pungent flavor to the chickpeas. It complements the tanginess of the vinegar and enhances the overall taste of the dish.
- 1 tsp Onion Powder: Onion powder adds a mild, sweet onion flavor to the chickpeas. It can help balance the tanginess and add depth to the dish’s flavor profile.
Salt and Vinegar Roasted Chickpeas
- 240 grams Cooked Chickpeas (1 can) drained and rinsed
- 1 tbsp Olive Oil
- 3/4 tsp Salt
- 1.5 cups White Vinegar
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- Place the drained and rinsed chickpeas in a pan with the white vinegar and bring to a boil, then simmer for 10 minutes.
- Drain the chickpeas and leave to cool.
- Line baking sheet with baking paper and pre-heat oven to 200c.
- Once warmed up, place the chickpeas in the oven for approximately 40-45 minutes (stir every 15 minutes) until golden and crispy. Leave to cool before eating, as this will help them crisp up.
Is It OK To Eat Chickpeas Everyday?
Yes, it is generally safe and healthy to eat chickpeas every day as part of a balanced diet. Chickpeas are a rich source of protein, fibre, and various vitamins and minerals, which can provide a range of health benefits.
Eating chickpeas regularly may help to improve digestive health, control blood sugar levels, reduce inflammation, and lower the risk of heart disease. However, it is important to note that like any food, chickpeas should be consumed in moderation as part of a balanced diet.
Are Canned Chickpeas Healthy?
Canned chickpeas can be a healthy and convenient food choice to make these salt and vinegar chickpeas with, as long as you choose varieties that are low in added salt and other additives. Here are some things to keep in mind:
- Watch the sodium: Canned chickpeas can be high in sodium, which can contribute to high blood pressure and other health problems. Look for low-sodium varieties, or rinse your canned chickpeas under running water before using them to help reduce the sodium content.
- Check for additives: Some canned chickpeas may contain additives like sugar or preservatives, which can reduce their overall nutritional value. Look for cans with minimal ingredients, or opt for dried chickpeas that you can soak and cook yourself.
- Choose BPA-free cans: Some canned foods are lined with bisphenol-A (BPA), a chemical that has been linked to health problems. Look for cans that are labeled BPA-free to minimise your exposure to this chemical.
- Check the expiration date: Canned chickpeas have a long shelf life, but they can still go bad if they are past their expiration date. Be sure to check the date on the can before using the chickpeas.
My Favourite Chickpeas
My favourite chickpeas to make this Salt and Vinegar Chickpeas snack with are Bold Beans Co. I didn’t realise how different the quality could be, but I promise you, they’re worth the higher price!
Want Another High Protein Chickpea Snack?
Enjoy my Salt and Vinegar Chickpeas snack? Why not try my Chocolate Chickpea Bark?