These pan roasted chickpeas are perfectly seasoned, crisp on the outside, and soft in the middle! Just use a little olive oil and you're set for a healthy and delicious side dish, or addition to a soup, salad, or pasta.
Skillet Chickpeas, are so incredibly easy if you follow this recipe! Pan roasted, pan fried...it's all the same really. But, you're not really using much oil and you can avoid heating the whole kitchen by keeping it stove top!
I've kept the seasonings basic with this recipe, and shockingly, I didn't even include garlic granules. If you've seen any of my other recipes you know that I use garlic in almost all savory dishes! But, I restrained this time and with just a few seasonings you get incredible flavor!
Chickpea Health Benefits
Chickpeas, garbanzo beans, whatever you call them, they're such a healthy choice for any snack or meal addition! They contain a moderate mount of calories and carbs meaning that you'll stay full longer while also consuming something that's good for your whole body! Here are some of the nutritional facts for chickpeas:
- Protein (more if you're cooking them from a raw state), fiber (most of which is soluble), healthy fat
- Vitamins B6, B9, manganese, thiamine, potassium, phosphorus, and calcium
- They contain essential amino-acids and anti-inflammatory properties
- Zinc, magnesium, selenium, choline to promote brain health
- Iron (iron is boosted even more by using cast iron skillet)
Tips for Crisp Chickpeas
Cast Iron works the best to get a great roast! You get a crisper exterior without losing all the moisture and running the risk of them drying out like you can easily get with baking.
Hot Skillet: I use medium heat to get a nice exterior on these chickpeas. Too low and you'll lose moisture and you won't get the nice coloring and crispness that makes these so good! Too high and you'll sear them too quickly, you can't control the coloring as easily, and the flavoring will likely be lost.
Don't Touch Them for the first few minutes. Let them grill up and get a nice color, then roll them around to get all sides. I found that the perfect amount of time is about 3 minutes of leaving them untouched, then gently mix. Repeat a few more times!
Olive Oil works great for this recipe. You get a healthier oil and you don't really have to use that much! After a few turns of gently mixing the chickpeas, you'll want to drizzle a little more oil because it will be absorbed and they'll start to stick if you're not careful.
Covering Them while cooking makes a big difference for keeping them soft in the middle. With baking, you tend to get dry or chewy chickpeas. When cooking them covered, you get a great crisp exterior and a moist center.
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- 30 oz. canned or cooked chickpeas (garbanzo beans) (2- 15 oz. cans or 3 ¾ cups, drained)
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¾ teaspoon onion powder
- ¾ teaspoon paprika
- freshly ground black pepper to taste
- Heat a large skillet (I recommend cast iron) on medium heat with 1 tablespoon olive oil.
- While skillet is heating gently combine drained chickpeas with salt, onion powder, paprika, and black pepper in a bowl.
- Once skillet is hot, add chickpeas and cover to cook for 3 minutes. Mix gently and continue to cook for another 3 minutes (covered). Drizzle a little more olive oil in the pan and gently mix again. Cook, covered, for another 10-13 minutes, gently mixing every 3 minutes. Turn off heat and leave covered so they don’t dry out until ready to plate.