Air Fried Chickpeas – Healthy Tea Time Snack
Chickpeas, also known as garbanzo beans or white channa, are one of the most widely used legumes in Indian cooking.
They are a versatile ingredient and can be used in snacks, curries, salads, and even desserts. Chickpeas have a mildly nutty flavor and become deliciously crispy when air fried, making them a great choice for healthy snacks.
Chickpeas have been part of traditional diets for centuries and are valued for their nutritional richness and long shelf life.
Air fried chickpeas are a crunchy, protein-rich tea time snack. Made with simple Indian spices and minimal oil, this snack is perfect for kids and adults alike. It’s an excellent alternative to deep-fried snacks and is easy to prepare using an air fryer.
Ingredients:
White channa (chickpeas) – 1 cup (200 g)
Turmeric powder – ½ tsp
Chilli powder – ½ tsp
Curry leaves – few
Salt – as needed
Olive oil – 1 tbsp
Hing (asafoetida) – ¼ tsp
Method:
- Soak the chickpeas overnight. Pressure cook with enough water and a little salt for 3 whistles.
- Drain the water completely. Pat dry the cooked chickpeas using a kitchen towel and keep aside.
- Add the dried chickpeas to a mixing bowl. Add salt, turmeric powder, chilli powder, hing, and curry leaves.
- Add 1 tablespoon olive oil and mix well so the spices coat evenly.
- Transfer the mixture to the air fryer basket.
- Air fry at 390°F (200°C) for 20 minutes, shaking or checking every 10 minutes for even crispiness.
- Once golden and crispy, transfer to a bowl and allow to cool completely.
- Serve as a crunchy tea-time snack with tea or coffee.
Tips for Perfect Crispy Chickpeas:
- Make sure the chickpeas are completely dry before air frying.
- Do not overcrowd the air fryer basket.
- For extra crispiness, air fry for an additional 3–5 minutes if needed.
- Allow the chickpeas to cool fully; they become crunchier as they cool.
Variations:
- Spicy version: Add black pepper or garam masala.
- Chat masala flavor: Sprinkle chat masala after air frying.
- Garlic flavor: Add garlic powder instead of hing.
- Kids’ version: Reduce chilli powder and add a pinch of cumin powder.
Nutrition Benefits:
- High in protein & fiber: Keeps you full for longer.
- Supports digestion: Fiber helps gut health.
- Diabetic-friendly: Low glycemic index when consumed in moderation.
- Heart-healthy: Air fried with minimal oil.
- Good for weight management: Low-calorie snack option.
Serving Suggestion:
Serve these crispy air fried chickpeas as a healthy tea-time snack, mid-day munch, or pack them in kids’ lunch boxes.
Nutritional Value of Chickpeas:
Chickpeas are naturally rich in essential nutrients:
- High in plant-based protein
- Excellent source of dietary fiber
- Contains iron, magnesium, potassium, and zinc
- Rich in B vitamins, especially folate
- Low in fat and cholesterol-free
Health Benefits of Chickpeas:
1. Supports Digestion
The high fiber content in chickpeas helps improve digestion and supports gut health. Regular intake may help prevent constipation.
2. Helps Manage Blood Sugar Levels
Chickpeas have a low glycemic index, which helps in maintaining stable blood sugar levels when consumed in moderation. This makes them suitable for diabetic-friendly recipes.
3. Good for Heart Health
Chickpeas contain fiber and minerals like potassium and magnesium, which support heart health and help maintain healthy cholesterol levels.
4. Aids in Weight Management
Protein and fiber together help you feel full for longer, reducing unnecessary snacking and overeating.
5. Boosts Energy
Chickpeas provide complex carbohydrates that release energy slowly, making them a good snack option for sustained energy during the day.
Why Chickpeas Are Ideal for Air Frying
- Naturally firm texture turns crispy without deep frying.
- Absorbs spices well for better flavor.
- Requires very little oil.
- Makes a healthy alternative to packaged snacks
Storage Tips:
- Store cooked and air-fried chickpeas in an airtight container
- Best consumed within 2–3 days
- Reheat in the air fryer for a few minutes to regain crispiness
Frequently Asked Questions (FAQ) About Chickpeas
1. Are chickpeas healthy?
Yes, chickpeas are very healthy. They are rich in plant-based protein, fiber, vitamins, and minerals. Regular consumption helps support digestion, heart health, and overall energy levels.
2. Are chickpeas good for weight loss?
Chickpeas are high in protein and fiber, which help keep you full for longer. This can reduce overeating and support weight management when eaten in moderation.
3. Are chickpeas suitable for people with diabetes?
Yes, chickpeas have a low glycemic index and help maintain stable blood sugar levels when consumed in controlled portions. They are commonly included in diabetic-friendly diets.
4. Can chickpeas be eaten every day?
Chickpeas can be eaten regularly as part of a balanced diet. However, portion control is important to avoid digestive discomfort.
5. Do chickpeas cause gas or bloating?
Chickpeas may cause gas for some people due to their high fiber content. Soaking them overnight and cooking them properly helps reduce bloating.
6. What is the difference between chickpeas and white channa?
There is no major difference. White channa is the Indian name for chickpeas, while “garbanzo beans” is commonly used in Western countries.
7. Are air fried chickpeas healthier than deep-fried snacks?
Yes, air fried chickpeas use very little oil and contain less fat compared to deep-fried snacks, making them a healthier alternative.
8. How long do cooked chickpeas last?
Cooked chickpeas can be stored in the refrigerator for up to 3–4 days in an airtight container.
9. Can chickpeas be used for snacks?
Yes, chickpeas are excellent for snacks. They can be roasted, air fried, or seasoned to make crunchy and flavorful snacks.
10. Are chickpeas suitable for kids?
Yes, chickpeas are nutritious and suitable for kids. For younger children, reduce spice levels and ensure they are well-cooked.
Looking for more healthy chickpeas recipes? Check out these easy and tasty chickpea recipes below
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