For people with type 2 diabetes, controlling blood sugar levels by including snacks in their daily schedule can help prevent unwelcome – and unsafe – lows.

An ideal diabetic snack should have a good mix of protein, carbohydrate, fat and fiber.

If you’re looking for an interesting, diabetic-friendly snack to add to your rotation, then here is one that is well worth considering.

Odd couplings using savory and spicy flavors in unexpected places are trendy these days, from pairing sea salt with chocolate and caramel, to sriracha-flavored popcorn and almonds.

Dried legumes eaten as snacks is also trending, although the idea has deep Mediterranean roots, particularly for chickpeas.

I first encountered the surprise of roasted chickpeas for munching at a Middle Eastern grocery store on Atlantic Avenue in Brooklyn, New York.

In the 1970s, a gang of us – single and adventurous – were regulars at the Lebanese, Yemeni and Turkish restaurants lining Atlantic Avenue.

After feasting on grilled kebabs, baba ganoush and warm pita, exotic eating at that time, we wandered into one of the neighboring food stores, drawn by the fragrant aroma of cumin and coffee beans wafting from its narrow aisles lined with bins and barrels.

A clerk, one time, scooped some roasted chickpeas from a barrel. Dropping a few into my palm, he gestured for me to eat them. “A snack,” he explained, clearly used to questioning looks.

Chomping down, I feared might chip a tooth on the salted, rock-hard beans.

Now, seasoned roasted chickpeas are sold even at Costco. Happily, all the brands I have tried are pleasantly crunchy, unlike the ones I first had on Atlantic Avenue.

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Chickpeas are a good source of fiber and protein and I like their nutty taste, but the dried ones being sold today are costly, I decided to try some recipes I found online to make my own spice-coated versions.

The results were more often mushy than crisp, although one recipe produced flavorful marbles. Experimenting, I found that:

  • The chickpeas must be well dried. Blot them using several changes of paper toweling until all the chickpeas look dull all over.
  • Some brands of canned chickpeas are firmer than others. The firmer the better, so experiment, using different brands until you find one with firm chickpeas.
  • Roast until the chickpeas look very dark brown. They’ll look overdone long before starting to taste burnt.
  • Even crusty chickpeas soften as they stand, so serve them as soon as possible.
Chickpeas - or Garbanzo Beans: Clean, Dry and Roast Chickpeas for a Diabetic Snack Food

Chickpeas raw, coated and roasting.

Any leftover chickpeas, even when they soften, are delicious added to salads, tossed into soups, and sprinkled on top of pasta. I picked up this last idea in southern Italy, where pasta with chickpeas is popular.

Finally, Spanish restaurants and tapas bars serve killer crisped chickpeas. They are deep fried, not roasted. I happily prefer my slightly chewy, well-spiced chickpeas to all those oily calories.

Here’s the recipe!

Roasted Spiced Chickpeas

Healthy snacks can add important nutrients to your diet and help keep your hunger satisfied between meals. These roasted chickpeas are a great make-ahead option that packs fiber, protein and other beneficial nutrients. Sprinkle on salads, in soups or enjoy them all on their own.

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Yield: Makes 4 (1/4 cup) servings.

Ingredients

1 tsp. ground cumin
1 tsp. smoked sweet paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/8 tsp. ground black pepper
Pinch of cayenne pepper
1/8 tsp. salt
2 Tbsp. extra virgin olive oil
1 can (15 oz.) chickpeas, no salt added or low-sodium, drained

Directions

Preheat oven to 400 degrees F.

Line jellyroll pan or cookie sheet with baking parchment and set aside.

In medium mixing bowl, use small whisk to combine cumin, paprika, garlic and onion powders, black pepper, cayenne and salt. Mix in oil, making an oily sludge.

Lay double layer of paper towels on work surface. Rinse chickpeas in colander. Shake well and spread chickpeas in one layer on paper towels. Blot chickpeas, using another paper towel.

Repeat, making sure chickpeas are as dry as possible; they should look dull. Add chickpeas to spice mixture, using your fingers to gently mix and massage until they are evenly coated.

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Discard any loose skins. Spread coated chickpeas on prepared pan in one layer.

Bake chickpeas for 24-30 minutes, or until they resemble whole hazelnuts and are firm when you sample one. Turn and roll chickpeas around about every 8 minutes. Cool chickpeas on pan.

Nutritional Info Per Serving:

166 calories
8.5 g total fat
1 g saturated fat
18 g carbohydrate
6 g protein
5 g dietary fiber
79 mg sodium

Grocery List for this Recipe

Cumin
Smoked sweet paprika
Garlic powder
Onion powder
Ground black pepper
Cayenne pepper
Salt
Extra virgin olive oil
Chickpeas

Source: Dana Jacobi, AICR