Thursday, February 21, 2008

Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices

Roasted ChickpeasIf you were hanging around this blog during November, you may recall me raving about the Moroccan Spice Mix recipe I found in Fine Cooking Magazine. I tried the mixture on butternut squash, then on carrots, absolutely loved it, and promised more Moroccan spice roasted veggies to come. Recently when I saw a recipe for crispy roasted chickpeas in The South Beach Diet Cookbook my tastebuds started imagining how great those crispy chickpeas (also called garbanzo beans) would taste with just a hint of that Moroccan spice mix, and that's how this recipe was born.

I've been a card-carrying member of the Garbanzo Bean Fan Club for quite a while now, but this way of eating them, roasted at a high temperature until they're fairly dry and crispy, was completely new to me. What a fantastic snack food this is, great to nibble on for a mid-afternoon break, or perfect to serve with drinks. I found out after I started writing this post that roasted, spiced chickpeas are often eaten in Turkey as a snack called Leblebi. Of course garbanzo beans are nutritious enough to be classed as one of The World's Healthiest Foods, and they're an example of the type of low-glycemic foods that the South Beach Diet recommends eating plenty of.

Garbanzos are an often-used ingredient in Italian, Indian, Asian, and Mediterranean cooking, and they're favored by vegetarians since they have one of the highest protein levels of all plants. I've written a few times about chickpeas for Weekend Herb Blogging, hosted this week by Lia of Swirling Notions, but I was sure the WHB readers would find the idea of roasted chickpeas interesting, so I'm entering it for WHB #121. Now on to how I made this fabulous roasted chickpea snack, and lots more chickpea ideas from other bloggers too. (By the way, I'm already thinking of variations of this recipe such as chickpeas roasted with Tamari or garlic, so stay tuned.)

Crispy Roasted Chickpeas with Moroccan Spices
(Inspired by a recipe from The South Beach Diet Cookbook and the Moroccan Spice Mix from Fine Cooking Magazine.)

1 can chickpeas (garbanzo beans)
1 T olive oil
1/4 - 1/2 tsp. Moroccan Spice Mix
salt to taste (I used about 1/4 tsp. kosher salt)

Spice Mix:
2 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. chile powder (I used Ancho chile powder from Penzeys)
1/2 tsp. sweet paprika
1/2 tsp. ground cinnamon
1/4 tsp. ground allspice
1/4 tsp. ground ginger
1/8 tsp. cayenne pepper
(recipe called for a pinch ground cloves, which I did not have.)

Preheat oven to 350 F. (I was making this in my favorite Oster Toaster Oven, If you're using a regular oven, I'd double the recipe and use a large cookie sheet.)

Drain garbanzo beans into a colander and rinse well with cold water until no more foam appears. Let beans drain for 5-10 minutes, then pat dry with a cloth of paper towel if they still look wet.

While beans drain, make spice mix. (This is great on many veggies, so make the full amount and store in a glass jar.)

When beans are well drained and dried, toss with olive oil, spice mix, and salt. Arrange in single layer on baking sheet. Roast 40-50 minutes, or until they are slightly browned and make a rattling sound when you shake the baking sheet. (I roasted these for 50 minutes, but next time I would take them out a tiny bit sooner.) Serve warm or let cool.

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(I think there are a lot of different spice mixtures that would taste good on chickpeas roasted like this. If anyone has a variation that turns out to be tasty, please leave the link in the comments.)

South Beach Suggestions:
This would make a flavorful, high-protein snack for any phase of the South Beach Diet. I also think the roasted chickpeas would taste great sprinkled on a salad, or mixed with nuts.

More Garbanzo Bean Recipes from Kalyn's Kitchen:
Garbanzo and White Bean Soup with Lamb and Rosemary
Spinach Salad with Marinated Garbanzo Beans and Feta Cheese
Tomato and Garbanzo Salad
Garbanzo Salad with Olives and Herbs
Garbanzo, Tomato, and Cilantro Salad with Lime and Chile Dressing
Chicken Soup with Garbanzos and Oregano
Carrot, Parsley, and Garbanzo Salad with Cumin
Garbanzo and Tuna Salad with Parsley and Red Pepper
Penne with Sausage, Garbanzo Beans, and Broccoli Rabe
Slow Roasted Tomato Hummus

Garbanzo Recipe Links from BlogHer:
In 2006 I wrote about garbanzo recipes in Chicks with Peas

More Garbanzo Goodness from Other Bloggers:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
Accidental Chickpea, Ginger, and Coriander Soup from Pinch My Salt
Cooking Dried Chickpeas and Spicy Hummus from Gluten-Free Bay
Hummus from Simply Recipes
Pasta with Fresh Garbanzo Beans, Olives, and Bacon from A Veggie Venture
Chickpea and Cabbage Curry from My Diverse Kitchen
Gemelli with Garbanzos from What Did You Eat
Chickpea Salad with Roasted Pepper Puree from Sunday Nite Dinner
Garbanzo Garlic Soup from Vanilla Garlic
Crockpot Eggplant and Tomato Stew with Garbanzo Beans from Fat Free Vegan Kitchen
Pork and Chickpea Stew from Mediterranean Cooking in Alaskacounter customizable free hit

95 comments:

  1. Great recipe! I absolutely love chick peas! I want to put that spice mix on just about everything! Thanks!

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  2. This looks like a perfect snack for my family! I'll be making it this weekend for sure. Adanna

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  3. I work part-time at a bakery and I'm always looking for healthy, non-sweet things to snack on while I'm there. These sound perfect! I've never heard of roasting chickpeas and I'm eager to try. Is it a small can of them that you're using? Also, you might want to correct the "1 T olive" in the ingredients list.

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  4. Joy, me too. I'm using it on cauliflower next.

    Hi Adanna, hope you like it!

    Cindc, thanks for catching that! I used a regular 15-16 oz. can chickpeas, but they went fast and next time I'd probably use two cans because there was plenty of room on the cookie sheet.

    (I'm not sure why some brands of beans are 15 oz. and others are 16 oz, very odd.)

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  5. This sure sounds like a great appetizer for a cocktail party event. Great submission Kaylyn - thanks

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  6. That looks so great -- I have a can of chickpeas sitting in my pantry that are crying out to be made into this recipe! Your blog is so full of healthy, nutritious food! And I love the taste of cumin -- I might replace the sweet paprika with smoked paprika, though, it's my favorite lately!

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  7. I had no idea there was a Garbanzo fan club! Do they accept members who refer to them as Chickpeas? I would like to sign up.

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  8. You have a card for the fanclub??? I gotta get me one of those!! These look fantastic. I just made garbanzos today!

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  9. Hey, where does the fan club meet? :) I've never had roasted chickpeas, but I bet they taste great. Much easier and healthier than frying them.

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  10. Baking chickpeas until they are crispy sounds like a great idea. I can't wait to see what their texture is like.

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  11. These look great. I was thinking some smoked paprika or Penzey's Northwoods Seasoning would be delicious. I must try these. A great nut free crispy snack for the kids to bring to school too! Thanks Kalyn!
    -Brady

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  12. What a great snack idea...yum!! Thanks for another great recipe.

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  13. Gorgeous! As a matter of fact I have a similar recipe and was planning on making it for a dinner party next weekend. What I really love here is that you are baking them. My recipe is frying them. Kalyn you are my waistline savior! LOL!

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  14. Me too! Being a card-carrying member of the Garbanzo Bean Fan Club! I have roasted them like this but not with these spices which I can already know I will love on these. Excellent again Kalyn!

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  15. I love hearing the other ideas people have for seasoning for these. I think there are endless variations that would be good!

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  16. I absolutely adore roasted chickpeas - I used to make them pretty much every week!

    Hundreds of variations possible - try a mexican blend with chili powder paprika, cumin, garlic powder and ground chipotle. Also, normal curry powder is good as a standby - as is a good sprinkle of garam masala!

    And a final tip - try whisking some soy or maggi savoury sauce with the oil before mixing - yum yum yum!

    I think I might have to make me some of these tonight!

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  17. I've been meaning to make a variation of this for about a year, and simply have not done it. Thanks for the reminder -- it does seem like a totally great and healthy snack, and I'm going to bump it up my list of must-makes.

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  18. MMM that looks good! I'm a college student and I need something to counter act all the grease in the dining hall! :) Thanks!

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  19. Great idea Kalyn - I've bookmarked this to try later (always on the lookout for tasty, healthy snacks!)

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  20. Hi Kalyn,

    I love your website. It has been most helpful to me with the South Beach diet.

    I made these roasted chickpeas and it was wonderful...I do have a question, though. How do you store them. Mine are getting soggy. Do you crisp them up in the oven when you want to snack on them again?

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  21. Anonymous, I can't figure out why they're getting soggy. I divided mine into a couple of little plastic bags and they stayed crisp for days. Maybe if you're living somewhere it's humid and they aren't in an airtight container that's the problem? Otherwise I have no idea why that's happening.

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  22. I would eat these non-stop till I couldn't breath! What an awesome recipe that I have got to try!

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  23. I so love chickpeas. This is a wonderful recipe that I will have to try soon.

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  24. I could eat chickpeas straight out of the can, but crispy? Oh, my, bring 'em on!

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  25. Great idea, Kalyn! I love finding healthy snacks... I'm a much more a 'savory' snacker than sweet!

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  26. On the going soggy thing - I've found if I roast them on a slightly lower heat, and for a bit longer so they are crispy all through, then they wil keep crispy for as long as I can avoid eating them! (probably had up to 5 days :)

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  27. I think these sound so yummy! I saw a recipe just this week on TV that called for chickpeas (they deep fried them with spices) and then served them over wilted spinach. It looked so good, but I didn't want to use that much oil. I will try it with your recipe instead!

    Thank you

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  28. I love chickpeas. I make a very nice Moroccan soup with them from a Greg Malouf book.

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  29. I love chickpeas. I try to always have at least one tin of them lying around in the cupboard somewhere, because they're great on almost anything! .. pastas, couscous, soups, etc. Sometimes I get the crispy ones from the shops, but next time I should try making my own :)

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  30. Wow, that is a really great idea. It never occurred to me that you could cook them that way! I'll definitely have to save this one.

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  31. Oh nooo, I still haven't tried roasted chickpeas (shame on me), and now you're tempting me with these Moroccan-spiced ones!!

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  32. these look so good - I had some crispy chickpeas on a plane trip recently - couldn't believe how sophisticated plane food is becoming - and I was wondering how to make them so was delighted to see this recipe.

    on the plane the chickpeas were just salted and delicious - your spice mix sounds great - I was wondering how dukkah would go with them too?

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  33. That is very innovative and sounds worlds better than the crispy chickpeas I tried to make at Thanksgiving which were an oily nuisance. I will definitely give this a try.

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  34. I made these and they are scrumptious! I took them out after 50 minutes and they rattled on the pan, but they were still a little chewy on the inside. is this how they are supposed to be? a couple of them were very crunchy and seemed really good, so i thought maybe i should leave them in longer. also, mine were soggy the next day. i'm ready to make them again!

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  35. Wow, I am completely puzzled about this "soggy the next day." It has *got* to be the humidity because Utah is totally dry air, and mine weren't soggy at all. If you live where it's humid I would cook them a bit longer.

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  36. Kalyn,
    In Singapore, instead of pop-corn, we used to have East Indian men wheeling carts selling roasted nuts, Indian savoury snack, as well as a choice of steamed or crispy roasted chickpeas. Seeing your spicy chickpeas makes me crave for the taste and the memory of those days (it's mostly popcorn & other junk food in cinemas in Sinagpore now).

    Thanks for the recipe, I'm glad that it uses canned chickpeas. I am never without a can of chickpeas in my pantry and I have all the spices for the spice mix. I will definitely makes these because I love chickpea as a snack (vs nuts although healthy but are high in fat).

    A question about storing it, do you think it can be kept at room temperature for a couple of days?

    cheers, Nora

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  37. Nora, you might read this comment thread about the chickpeas getting soggy if you haven't read it. I didn't have that problem at all, and I kept some of these in small baggies and ate them over several days. They weren't refrigerated and stayed good just fine, but Utah is one of the driest places you could imagine, so in a humid place like Singapore I'm not sure how they'd keep. I think in an air-tight container they'd be fine. Let me know if you try it.

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  38. I should have thought about the humid climate thing. I will keep them in an airtight container from now on. They are delicious by the way. And thanks for all of your recipes. I make a lot of them and they are wonderful.

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  39. Anonymous, thanks for replying so people know that's what was causing it. And you're welcome, glad you are enjoying the recipes.

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  40. We love roasted garbanzos as a snack, and this combination of spices sounds great! We're going to make them today!

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  41. Hi Kalyn! I just finished making these, and we love them! We've made them with all sorts of seasonings, such as:
    cajun seasoning
    curry powder + sea salt
    seasoned salt
    salt
    salt and pepper
    garlic powder + onion powder
    taco seasoning

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  42. Kalyn,

    As a Cuban-American with Spanish roots, my mother's cookbook is heavy with bean recipes. One of my favorite "comfort foods" is "garbanzos fritos" (which translates into "fried garbanzos")
    It's a delicious concoction of garbanzos, chorizo, garlic, onion, green pepper, tomato sauce, cumin and a light sprinkle of balsamic vinegar. Even now when my mother wants us over for dinner, she knows this is one dish I can't say no to.

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  43. Andrea, thanks for the ideas! I'm going to make some more of these today.

    Anonymous, that sounds wonderful. I'm printing your e-mail to try it. If your mom would share the recipe I'd love to have it!

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  44. Thanks for sharing the spice mix, Kalyn. This sounds so yummy. I had, once upon a time, some garbanzos, as an appetizer. The recipe was purportedly from Columbia. She drained and rinsed canned ones, as you did. Patted dry. Rolled them in chile powder and cumin, then put them in a hot nonstick skillet and just stirred and stirred until they were starting to get crispy on the outside. Probably took about 10 minutes or so. She poured them out onto a hot plate and we nibbled on them with wine and beer. Delish.

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  45. Carolyn, a few days after I posted this, I read somewhere (probably on a blog) about a snack made in a way similar to what you describe. I have got to try it, sounds delicious and much quicker. Both are probably good in a slightly different way.

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  46. I made these last night for a party and they received rave reviews. So easy, and yet everyone was so impressed. Thanks for making me look like a rock star hostess! :)

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  47. Mmmmm - I am liking your chickpea obsession...

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  48. Help! I roasted these for double the time suggested and they still remained mushy. What have I done wrong?

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  49. Jen, I'm very surprised because mine were so completely dried and crisp. I can only guess, but here are some thoughts:

    Did you drain them really well and blot dry with paper towel before you started roasting?

    Were the chickpeas canned? I'm not sure how starting with fresh-cooked chickpeas would affect the roasting time.

    Did you use a flat roasting pan (not a pan with high sides)?

    Are you sure your oven temperature is right?

    Don't know what else to suggest. I've made them a few times since I posted this and they're good every time.

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  50. I wonder if the oven temp needs to be higher in a full-sized oven? Mine are not getting crispy at 350 degrees and it's been an hour and counting -- but in a toaster oven perhaps that temp is fine (?)

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  51. Andrea, not sure about that. I did see a different recipe from Mark Bittman where he roasted them at 400 F, but only for 20 minutes. Maybe different brands of chickpeas are wetter? I'm thinking it certainly wouldn't hurt to turn up the temperature to 400.

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  52. Don't mess with me, chickpeas! After more than an hour of baking, I put them under the broiler for 20 minutes, then turned the oven off and ignored them overnight.

    In the morning they were crispy :-D

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  53. Well that's one way to get them crispy!

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  54. This is an absolutely wonderful recipe! Even for a novice in the kitchen, it's simple and wonderful!

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  55. I have been reading all the posts because mine turned out mushy too.
    I think I may put them back in the oven under the broiler and see how that works for me. I live in Mpls MN so yes it is very humid, it may make a difference in the regular gas oven in which I did them. I will let you know if this works for me as well.
    Barb

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  56. LOVE THOSE GARBANZOS!

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  57. as a vegetarian and spice-lover, i am absolutely in love with this recipe!! it turned out so well!

    when my grandma died a few years ago, i inherited her spice collection, including spices that had been sitting in her cupboard for probably 30 years or more (and more cloves than i think i'll ever use!)
    anyway, this moroccan spice mix is so versatile and uses all of those spices that i don't know what to do with!
    so thanks for that :)

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  58. Maddie, so glad you liked them!

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  59. I Kalyn,
    I was delighted to discover this recipe in my google custom search (you are one of the food blogs I included) I hope you don't mind that I borrowed this recipe link for a post I recently did. Roasted Chick Peas just may become my new favorite snack.

    Thanks for sharing...
    Here's the link.

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  60. ~~Louise~~
    No problem. Thanks for including me in the post and in your search engine.

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  61. Thanks again for making my South Beach experience delicious! Penzeys sent me a free sample of "turkish seasoning" w/ my last order. Perfect w/ the chickpeas!

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  62. vlknh, Glad you are enjoying the recipes. Love the idea of Turkish seasoning. Hopefully they will send me some too!

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  63. I LOVE roasting chickpeas OR just sauteing them in a pan using Caribbean Jerk Seasoning... quite a bit of it... they are so yummy and spicy!!

    I'm making your recipe as we speak for a snack to replace the popcorn for our movie night tonight! It smells so good! THanks!

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  64. Hi there!
    Really very good snack to munch :)
    how can i mak with dry chickpea instead of canned one..wt is the shell life of this???can u advise ..thx in advance.

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  65. If you used dried chickpeas, you would need to soak them and cook before making the roasted chickpeas. I've never managed to keep them around more than two days, so I'm not sure how long they would last, but I'm guessing they will stay good a few days.

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  66. I just left Cook Sister a comment about this delicious spice mix and thought I should also thank the source. I recently tried it with chickpeas as well and posted it on my blog. I would be delighted if you would check it out: http://www.foodsnobdiary.blogspot.com/. It's the post for April 6th, MOROCCAN-SPICED CHICKPEAS WITH ONIONS AND TOMATOES. Thank you so much.

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  67. Nikki, glad you liked it! If anyone wants to see her recipe using this spice mix in a dish of cooked chickpeas there is the permalink.

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  68. Until today I've never heard of this and have yet to try it, but I thought I'd pass on a "tip" that I read at allrecipes.com regarding the "soggy issue".

    One reviewer of their recipe commented that coating with oil keeps the moisture in the beans, and suggested omitting the oil and then seasoning after roasting.

    If I ever do a comparison between the two methods, I'll try to return and post my results.

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  69. Bryan, interesting thought. Mine were very crispy, and I did use oil, but I don't know if the entire chickepea was coated with oil. Love to hear your results if you do a comparison.

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  70. I just made this and it's so good! I'm trying to eat mostly foods with a low glycemic index, so this is a terrific snack -- thanks so much for sharing :-)

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  71. Claudia, so glad you liked it. I'm sold on the low-glycemic index way of eating (although I do cheat occasionally, I try to stick to it most of the time.)

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  72. I made these this afternoon and they're awesome! Didn't have time to make up your spice mix (but will next time) so just used some curry powder and salt.

    We'll have them as snacks tomorrow :D

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  73. Angela, curry powder sounds great! I made another version with Tamari that's also on the blog.

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  74. Just finished these! So delicious. I think the spice would also be great on roasted pumpkin seeds. I'm even wondering (with the cinnamon) if a little spice mix and sugar mixed would be good on toast instead of cinnamon sugar. Yum yum.

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  75. Kate, thanks! So glad you liked them. I think this mixture would be good on lots of things!

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  76. I just found your blog and I can't tell you how happy I am to have more recipes for South Beach diet.

    I love the spiced chickpeas. I threw a bunch in the kale, chickpea and turkey sausage stew leftovers (from the south beach cookbook).

    I also made chickpea flour flatbread. I know the book says "no flour phase 1". But the flour we have is only ground up chickpeas- and it's from a local Oregon company (Bob's Red Mill).

    I have done phase 1 about 4 times now, usually after New Years as a way to re-set my palate and identify some bad eating habits.

    This is the first time I have kept up my exercise level during phase 1. I credit the chickpea flatbread! My husband and i also decided we could have some bacon, but we'd been to the gym for 2 hours. I was able to run 5 miles outside today, so I think the chickpeas/ bacon must be working!

    We've been adapting recipes for breaded chicken by substituting ground or chopped almonds and pistachios.

    I am curious if other people are able to exercise on phase 1. The first time i tried it i had to walk out of a weight class because I became dizzy. I hate the idea of losing muscle on a low-carb diet, even if it's 2 weeks.

    Do you think G2 (low calorie gator-ade dry) is ok on phase 1? I have the ones you add to water- it has no sugar, only sucralose. I'm wondering how to replace electrolytes if I can't drink this! :)

    Thanks for the great recipes, keep it up!

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  77. Stacey, glad you're enjoying the blog. I think the reason flours (even ground nuts or chickpeas) aren't permitted in phase 1 is because everything you make with them is very calorie dense, but that's just a guess. I do think South Beach encourages you to do what works for your own body, so it's obviously up to you whether to eat it or not.

    I have exercised on phase one many times, but maybe not at the level of intensity you're doing, I don't know.

    I haven't seen that GatorAde, but it sounds like it should be okay.

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  78. these are YUMMMY! my friend is on low glycemic diet so I decided to try these and take some to them.

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  79. Hi Kalyn! I am LOVING your blog for south beach friendly recipes. I have a question.. I love chickpeas, but I am a little confused why I can have them in phase 1.. when I looked up nutritional values, it seemed to have a lot of carbs. Thanks!!

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  80. Jen, I don't know if you've read the South Beach Diet book (new book, South Beach Diet Supercharged is even better) but that would help you understand the science behind the diet. South Beach is based on the glycemic index, which is a measure of how fast the food turns to sugar in your body. Even though beans are high in carbs, they're considered "good carbs" because they digest slowly. For phase one, the recommended serving is to start with 1/3 to 1/2 cup per day, then see how it affects your weight loss.

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  81. I tried your recipe and loved it. I also have the book that you mentioned and I took a few ideas from it as well I made some modifications - here is my version http://cuceesprouts.com/2010/07/mission-statement/

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  82. Your version does looks good!

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  83. I roasted my chickpeas with Fiesta Ranch powdered dressing. They are quite delicious.

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  84. Yes, I think that sounds very yummy!

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  85. these were great. i just included a link to the recipe on a post i did about vegan appetizers (and how lovely vegan recipes can be difficult to find)... thanks!

    http://bloggingbyjen.wordpress.com/2011/01/26/vegan-apps/

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  86. This came out so yummy. Thanks! I finally have a good snack that I can eat on South Beach. I just have to be careful not to eat the entire tray!
    I've bought these before, but these homemade ones are much better!

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  87. Bracha, so glad you liked it. Sometimes I mix them with peanuts, which is a nice variation.

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  88. I am just learning about better eating habits after a lifetime of sugar and junk, and am right now roasting the chick peas in the oven...

    I am hoping this or similar will become my go to snack instead of a bag of potato chips!

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  89. did you take the time to remove the skins from the canned chick peas, before roasting. Another blogger suggested this, but boy it's time consuming. Do you think it is necessary?

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  90. No, I didn't remove the skins. There were a few that got washed off during the rinsing and I may have picked a few of those loose ones out, but that's all.

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  91. kalyn, I am wondering if these are supposed to be crispy or hard on the inside like corn nuts or are they supposed to be soft in the center and kinda mushy or chewy? I made mine per your recipe and used the toaster oven and mine came out soft on the inside and dry on the outside..my hubby didnt like them, but I think they are ok...let me know about the crispiness aspect..thanks!

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  92. Mine were slightly crispy outside (although not as crisp as corn nuts) and firm inside. I would try a higher temperature or longer cooking time if they weren't crisp.

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  93. These are awesome. I made the recipe a few days ago and scarfed them all in one sitting! I'm making another batch right now. Thanks Kalyn.

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