Chickpeas: Benefits, Uses and Why I Keep Roasting Them

Jump to recipe

During my recent Substack Live, I found myself giving chickpeas the praise they deserve.

Because really—can we talk about the absolute versatility of the humble chickpea?

I use them to make hummus. Falafel too. I toss them into salads and grain bowls. But one of my absolute favorite things to do is roast them until they’re crispy, seasoned and oh so snackable.

And here’s the other reason I keep roasted chickpeas around: they’re my answer when I’m craving potato chips. I love a crunchy, salty snack, and roasted chickpeas give me that crunch while also bringing some fiber and plant-based protein to the party.

Chickpeas are one of those ingredients that remind me why I love talking about plant-based eating in the first place. I have always understood that you don’t need complicated ingredients to lean into a plant-based plate. Sometimes adding more plants starts with a can of chickpeas that had already been sitting in your cabinet.

Chickpeas: One Ingredient, So Many Possibilities

Chickpeas—also called garbanzo beans—can go in just about any direction. Blend them with tahini, lemon juice, garlic and olive oil and you’ve got hummus. Season them, shape them and cook them up for falafel. Add them to soups, stews, curries or salads when you want something a little more substantial.

Mash them with a little mayo, mustard and seasoning for a quick chickpea salad that works beautifully in sandwiches or wraps. You can even use chickpeas in pasta dishes, grain bowls and, yes, desserts.

And then there are roasted chickpeas. If you’ve never roasted them before, this may be your moment. They get crispy on the outside while staying slightly tender inside, and they’re basically a blank canvas for seasoning. Smoky paprika? Yes. Garlic and herbs? Absolutely. Something spicy? You know I’m here for it.

For me, they’re also a great option when the potato-chip craving kicks in. I’m not pretending a chickpea is a potato chip. Sometimes I want the chips! But when what I’m really looking for is something salty, seasoned and crunchy, these roasted legumes absolutely hit the spot.

Chickpeas Bring Nutrition to the Party Too

The versatility would be enough to make me a fan, but chickpeas also bring plenty of nutrition to the table. They’re a source of plant-based protein, which can help make meals more satisfying. They’re also rich in fiber—something many of us could benefit from eating more of.

Fiber supports digestive health and helps us feel full and satisfied after eating. Foods like chickpeas can also be part of an eating pattern that supports heart health and healthy blood sugar management. Chickpeas also provide nutrients including folate, iron, magnesium and potassium.

In other words, they’re doing a lot more than just taking up space in your salad.

Affordable. Accessible. Easy.

One of the myths I hear about plant-based eating is that it has to be expensive or involve specialty ingredients. Chickpeas are a pretty good argument against that. Canned chickpeas are inexpensive, easy to find and ready to use. Drain them, rinse them and you’re halfway to your next meal.

Dried chickpeas are another budget-friendly option if you have the time to soak and cook them. Which I can’t say that I’ve actually tried. But given how much the cost of groceries keeps rising, I might have to learn how to soak them. Plant-based on a budget is absolutely something I can support.

Start With What You Already Know

You don’t have to wake up tomorrow and completely change the way you eat. Add some hummus to your lunch. Throw chickpeas into your favorite salad. Try falafel the next time you see it on a menu. Or grab a can, pull out your favorite seasonings and roast some chickpeas until they’re nice and crispy.

Try These Chickpea Recipes from the Black Girls Eat Website”

• Vegan Hummus Board
• Jerk Spice Roasted Chickpeas
• Sweet Potato Hummus

Plant-based eating doesn’t have to be about restriction. For me, it’s much more interesting to think about what we can add—more flavor, more texture, more variety and more plants. Sometimes one little can of can do all of that. And if it helps satisfy my potato-chip craving along the way?

Even better. 🙂

LA is a plant-based advocate from the Bronx and a huge fan of using one ingredient to create 4 or 5 different dishes. Want to stay connected?

• Subscribe to the newsletter, Recipes & Random-Ish
• Subscribe to the new YouTube Channel  https://www.youtube.com/@blackgirlseat
• Follow on Instagram @blackgirlseat
• Shop with LA at the Black Girls Eat Shop on Amazon
• Take the easy five day email class, Introduction to Plant-Based Nutrition