This delicious snack is not only packed with flavor but also provides a healthy boost of protein and fibre, making it a great option for those managing diabetes. High in both protein and fibre, roasted chickpeas help regulate blood sugar levels and keep you feeling full for longer, making them a perfect diabetes-friendly snack. Our two top tips for making this recipe are to ensure the chickpeas are as dry as possible before roasting and to wait until after roasting to add the spice mix. If you're not a fan of our spice combination, feel free to experiment with your own flavours, and share your creations in the comments below!
This snack is a versatile, nutritious option that supports healthy blood glucose control while offering a crunchy, satisfying treat.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Serves: 6
Ingredients:
- 400g chickpeas (1 can), rinsed and drained
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon salt
Topping:
- 3 teaspoon parmesan, grated
- ½ teaspoon lemon zest
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 1/8 teaspoon cayenne pepper
Method:
- Preheat oven to 200°C
- Pat chickpeas dry with paper towel. Spread the chickpeas out on a piece of baking paper or on a baking tray and allow to dry, discarding any loose skin
- Place chickpeas, olive oil and salt in a medium-sized bowl and mix gently with a wooden spoon
- Spread chickpeas on a baking tray and roast for 10 minutes. Then turn the chickpeas and roast for an additional 10 minutes or until golden brown
- In a medium-sized bowl combine all the topping ingredients (parmesan, lemon zest, garlic powder, oregano, salt, pepper and cayenne pepper)
- Pour chickpeas into the topping mixture and toss well
- Serve immediately or allow to cool. Store in an airtight container
Nutrition Info:
Per Serve: 415 kJ, carbohydrates 12g, protein 4g, total fat 4g (sat. fat 1g), sodium 253mg, fibre 4g, sugar 3g
Nutritional Benefits of the ingredients:
Chickpeas:
- High in fibre: Chickpeas are rich in both soluble and insoluble fibre, which helps regulate blood sugar by slowing down the absorption of carbohydrates.
- Low glycemic index (GI): With a low GI, chickpeas help prevent spikes in blood glucose levels, making them a great option for diabetes management.
- Rich in protein: The plant-based protein in chickpeas supports steady energy levels and helps with satiety, reducing the likelihood of overeating.
Olive Oil:
- Healthy fats: Olive oil contains monounsaturated fats that improve insulin sensitivity and help maintain stable blood sugar levels.
- Anti-inflammatory properties: The antioxidants and polyphenols in olive oil reduce inflammation, which can be beneficial for those with diabetes who often have a higher risk of cardiovascular issues.
- Heart health: Olive oil supports overall heart health, reducing the risk of heart disease—a common concern for people with diabetes.
Lemon Zest:
- Rich in antioxidants: Lemon zest contains flavonoids that have anti-inflammatory and antioxidant properties, which may help protect against the oxidative stress associated with diabetes.
- Low in carbohydrates: Lemon zest adds flavor without contributing significant carbohydrates, making it a diabetes-friendly way to enhance the taste of dishes.
- Vitamin C: The vitamin C in lemon zest supports immune health and overall well-being, which is especially important for individuals with diabetes.
If you liked this post, check out more articles that could help you with nutrition
- A Guide to Eating Well with Diabetes
- Dinner Tips for the Festive Season
- Eating Tips to Help you be Mindful
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