Roasted chickpeas high in fiber, flavor
Taupe-colored and larger than a pea, chickpeas are low in calories and sodium, high in fiber and a good source of copper and manganese. The roasted garlic herb chickpeas here make a crunchy, healthful snack.
heart disease, stroke, kidney failure and more. Salt-free herb seasoning mixes are a smart way to reduce salt intake yet add flavor. The USDA's recently updated dietary guidelines encourage Americans to continue to reduce the amount of sodium in their diets.
The recommendations are for no more than 2,300 milligrams of sodium — or 1 teaspoon per day. African-Americans, middle-aged or older adults, and anyone who suffers from hypertension should aim to consume no more than 1,500 milligrams per day. Read food labels and choose foods with 400 milligrams or less per serving.
Tips: Chickpeas, available in cans, are also referred to as garbanzo beans (Spanish) or ceci (Italian).
Popular brands of salt-free herb seasonings include Mrs. Dash, McCormick and Penzeys. Do not confuse salt-free with salt substitutes, which are lower in sodium but may contain potassium-based ingredients that clash with various heart medications.
It is important to immediately toss the hot chickpeas with the seasoning blend so it adheres well.
Roasted garlic herb chickpeas
Prep: 5 minutes
Cook: 40 minutes
1 can (16 ounces) chickpeas, drained, rinsed
Nonstick cooking spray
1 teaspoon salt-free garlic and herb seasoning blend
1. Heat oven to 400 degrees. Pat chickpeas dry; place in zip-close bag. Spray chickpeas generously with nonstick spray. Seal bag; toss to coat evenly. Spread in a single layer on a baking sheet lined with foil.
2. Roast, stirring every 10 minutes, until chickpeas are brown and crisp, 40 to 45 minutes. Transfer to a bowl; toss with seasoning blend.
Per serving: 136 calories, 8% of calories from fat, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 26 g carbohydrates, 6 g protein, 189 mg sodium, 5 g fiber.