I’m totally obsessed with Salt & Vinegar Crispy Chickpeas because as of late I have been a savoury snacker. I love chips, popcorn, anything salty and crunchy has my name on it. But as a nutritionist, I know that I can’t indulge every day in snacks that contain denatured fats, tons of sodium, and empty calories. So I chose to create my own healthy alternative to one of my favourite snacks – salt & vinegar chips. Introducing my easy peasy Salt & Vinegar Crispy Chickpeas!
You might be thinking, Jesse, how is this recipe any different than your chips? It still has oil, salt, and probably tons of calories. Well, I’m excited to tell you that this recipe knocks the socks off of your everyday bag of chips!
Chickpeas contain significant calories, but they also contain protein to give us energy and support our tissues. They are also chalked full of healthy minerals to help make sure we get that energy and to help support healthy bones and circulation. A little goes a long way with these. You’ll be more satisfied so you won’t have to eat the whole batch (or bag in the case of chips).
The oil we’re using is not denatured because it’s been selected based on smoking point (keep reading to find out more). So we’re still benefiting from those healthy fats, and we’re only using ½ a teaspoon of salt for the entire recipe! Convinced yet? Try this healthy, satisfying alternative to your favourite savoury snack for a boost of nutrients and energy!
Salt & Vinegar Crispy Chickpeas
Gluten-free & vegan
Prep time: 5 minutes | Cook time: 40 minutes | Serving size: 1.5 Cups
- 15 oz can chickpeas
- 2 tbsp oil
- 1/2 tsp salt
- 1/4 tsp pepper
- 2 tbsp apple cider vinegar
- Preheat the oven to 400F and line a baking sheet with parchment paper, a silicon sheet, or grease with oil.
- Drain and rinse chickpeas then pat dry with a tea towel. The drier they are, the crispier they get.
- Toss chickpeas in oil, salt and pepper.
- Spread out on the baking sheet and cook for 30-40 minutes, stirring every 10 minutes, until golden.
- Drizzle the vinegar over the chickpeas, toss to coat and bake for another minute.
Health Benefits of Chickpeas
Chickpeas, aka garbanzo beans, are the main ingredient in hummus. I love using hummus in these Hummus Veggie Wraps, but it also tastes awesome as a dip for fresh veggies. Chickpeas are bursting with health benefits:
- They are super high in fiber which helps with blood fat regulation and lowers LDL-cholesterol.
- Fiber is also fantastic for the colon. Chickpeas contain insoluble fiber, which sweeps clean the digestive system and can be metabolized by bacteria in the colon to provide fuel for your intestinal lining.
- They were also found to promote food satiety, studies show that chickpeas can reduce appetite and promote greater food satisfaction.
- Chickpeas contain a variety of antioxidants including vitamin C, vitamin E, beta-carotene, and flavonoids like quercetin, kaempferol, and myricetin.
Best High Heat Oils
It’s important when cooking with high heat that the oils you choose can hold up to it. Some oils like flaxseed, pumpkin seed, and walnut, should never be used for cooking because they have a very low smoking point. This means they burn and become denatured easily. Denatured oils turn into free radicals which can cause cellular damage leading to illness and premature ageing. It’s best to save these oils for salads or to finish off already-cooked foods.
So which oils are best to use for high-heat cooking?
- Avocado Oil: Smoking Point 270°C/520°F
- Pecan Oil: Smoking Point 243°C/470°F
- Peanut Oil: Smoking Point 221°C/441°F
- Sunflower Oil: Smoking Point 227°C/441°F
- Grapeseed Oil: Smoking Point 216°C/421°F
- Coconut Oil: Smoking Point 204°C/400°F
The Skinny On Fats
Fats are a super healthy macronutrient that give us energy. They support cell function, nutrient absorption, brain health, hormone production, and body temperature. They also support healthy hair, skin, nails, and more!
But not all fats are created equal! Healthy fats like Omega 3s are extremely beneficial, whereas denatured saturated fats can cause a whole host of health issues. While saturated and trans fats are linked to increased cholesterol, healthy fats are not.
Fats are needed for the absorption of fat-soluble vitamins A, D, E, and K, and they actually can help us lose weight thanks to their satiating qualities.
So fats from healthy sources like unrefined oils and whole foods like nuts, seeds, and avocados can really benefit our health. If that’s not a reason to go full fat, then this might be. When manufacturers process food to make it “low fat” they are removing some of the flavours along with it. To make up for the flavour loss, they usually add extra sugar. Yikes!
The process to remove fat from food can also strip it of its nutrients. The problem is that the nutrients they add back in are the cheapest and usually least bioavailable form so we don’t really benefit from them. That means our food contains less healthy fat, more unhealthy sugars, and fewer nutrients.
My favourite way to get fats into my diet is through whole foods!
That’s why I love this recipe so much. I’m ditching the chips filled with overprocessed, denatured oils, and opting for a cleaner, protein-rich alternative instead! These Salt & Vinegar Crispy Chickpeas give me a dose of good quality fats to keep me satisfied, energized, and healthy!
Interested in learning how you can incorporate more fats into your diet? Check out my article on ‘Why you should be taking fish oil’ to boost your health and your healthy fat intake!
Savoury Snack Recipe Roundup
Ditch the chips with these savoury snack recipes!
These Baked Yuca Chips are a great alternative if you need a savoury snack to go with dips! Yuca contains B vitamins, potassium, and other minerals like zinc, copper, and magnesium! You’ll have them in the oven in just 5 minutes making them another quick snack for when hunger strikes!
Looking for something flavourful to go with your Yuca Chips? Try my Garlicky Guacamole for an extra dose of healthy fats! This dip will leave you feeling extra satisfied thanks to the delicious, ripe avocados! Avocados are also a great source of fiber! The garlic in this recipe releases lots of sulfur which helps to build DNA, protects cells, and regulates your gut bacteria!
Here’s another crunchy favourite of mine! My Coconut Curry Popcorn has just the right amount of spice to give this snack the perfect kick! This recipe uses coconut oil which holds up to heat and complements the curry beautifully. Trade in your spicy chips for this delicious popcorn!
This Detox Green Hummus is a zesty and refreshing dip! It’s packed with detoxifying parsley to give it a delicious fresh flavour, and also contains immune-boosting lemon and garlic! Pair this dip with Yuca Chips or raw veggies for the perfect satisfying crunch!
Cheesy Popcorn is a delicious vegan snack that is much healthier than movie theatre popcorn. It gets its delicious ‘cheesy’ flavour from nutritional yeast and has a satisfying salty crunch! This popcorn uses grapeseed oil to retain the health benefits of the oil, and is ready in under 5 minutes. This is the perfect snack for those out-of-the-blue crunch cravings!