This small, puller vegetable, often confined to oriental or vegetarian recipes, has changed status since he invited himself in our ovens. Under the effect of a little olive oil and a hint of spices, it turns into a healthy, delicious and validated snack snack. Here’s why he seduces so much.
A concentrate of nutrients in a crisp format
The chickpea belongs to the legume family. As such, it is rich in vegetable proteins, fiber, and contains essential minerals such as magnesium, iron or potassium. It is also a good source of vitamins B and E. By consuming it toasted, we keep most of its nutritional qualities, while obtaining a crunchy texture very appreciated as an aperitif.
Dietitian Alexandra Murcier recommends it without hesitation: “Chickpeas are rich in vegetable proteins, interesting especially for vegetarian people. They also contain carbohydrates, but with low glycemic index, which means that they do not cause blood sugar peaks“. An important quality for people wishing to control their blood sugar, especially in the event of diabetes or specific diet.
Provided you do not drown it under the oil or accompany it with half a tank of white bread, this snack ticks all the boxes of a balanced aperitif. A reasonable portion allows you to enjoy your benefits without guilt. The fibers it contains participate in the feeling of satiety, which can also help avoid excess at dinner.
A simple, quick and customizable recipe
There are a thousand ways to prepare it. The basic recipe is simple: a box of chickpeas, rinsed, drained, dried. We spread them on a plate, we sprinkle them with a drizzle of olive oil, we sprinkle the spices of your choice – smoked paprika, curry, cumin, Provence herbs – then bake them at 200 ° C for about thirty minutes. The result: golden, crunchy, golden chickpeas, pickering without hunger.
Some precautions before making it your darling
But beware, not everyone digests them as well. “Lthe chickpeas can cause bloating in some sensitive people“warns Alexandra Murcier.”It depends on the digestive tolerance of each“. It is therefore advisable to test in small quantities, especially if you are not used to legumes.
Despite this, the grilled chickpea is becoming more and more essential as the ideal alternative to chips and peanuts. Tasty, satisfied, full of nutrients and especially validated by nutritionists, he gradually settles down as the new healthy reflex at the time of aperitif. It may not yet be the king of snacks, but he has all the cards in hand to become it.