Air-Fried Chickpea Chips: A Healthy, Crispy Treat

Air fryer chickpeas are a tasty, healthy snack that can be made in under 20 minutes. They are a great alternative to calorie-laden chips or nuts and can be seasoned with your choice of spices. The air fryer ensures that the chickpeas are crunchy and crispy, without the need for deep-frying. This recipe is perfect for those who want a quick, easy, and delicious snack or salad topper.

The importance of drying chickpeas

Drying chickpeas is an essential step in preparing them for air frying, as it ensures they achieve the desired crispiness and texture. Here are several reasons why drying chickpeas is crucial:

Achieving the Desired Crispiness:

The air fryer works by circulating hot air around the food, and drying the chickpeas beforehand helps remove excess moisture. This ensures that when the hot air comes into contact with the chickpeas, it can effectively crisp up the exterior, resulting in a crunchy texture. Without drying, the chickpeas may remain soft or inconsistently cooked, detracting from the desired crispy snack.

Enhancing Flavour:

Drying the chickpeas also enhances their flavour. Removing the moisture content through drying intensifies the nutty flavour of the chickpeas. This flavour forms the base for the seasonings, ensuring they adhere well and create a tasty snack.

Reducing Cooking Time:

Drying chickpeas can also reduce the overall cooking time. When chickpeas are dried properly, they require less time in the air fryer to reach the desired crispiness. This makes the cooking process more efficient and allows you to enjoy your snack or use them in recipes sooner.

Improving Consistency:

Drying chickpeas helps improve the consistency of the final product. Without drying, you may end up with some chickpeas that are crispy while others remain soft or soggy. By taking the time to dry them, you ensure that each chickpea has an opportunity to reach its full crispy potential, resulting in a more consistent batch.

Versatility in Recipes:

Dried chickpeas are incredibly versatile and can be used in a variety of recipes. Once dried and air-fried, they can be seasoned and enjoyed as a snack or used as a crunchy topping for salads, grain bowls, or other dishes. They can also be added to recipes that call for crispy chickpeas, such as honey roasted chickpeas or falafel.

In conclusion, drying chickpeas is a crucial step in preparing them for air frying. It ensures the desired crispiness, enhances flavour, reduces cooking time, improves consistency, and provides versatility in the kitchen. By taking the time to dry chickpeas properly, you'll be rewarded with a delicious and versatile snack or ingredient for your recipes.

How to season chickpeas

Seasoning chickpeas is a great way to add flavour and make a delicious snack. Here are some tips and ideas for seasoning chickpeas in an air fryer:

Preparation

Before seasoning, it is important to dry your chickpeas. Place them in the air fryer basket and set the temperature to 390°F/200°C. Set the timer for around 15 minutes. After 5 minutes, open the basket and spray the chickpeas with oil. Close the basket and continue to cook, shaking the basket every 5 minutes.

Seasoning Ideas

There are endless possibilities for seasoning chickpeas. Here are some ideas to get you started:

• Salt and pepper
• Cinnamon and sugar
• Turmeric and ginger
• Lime and black pepper
• Smoked paprika and cumin
• Garlic powder
• Onion powder
• Cayenne pepper
• Cajun seasoning
• Chilli powder
• Cumin
• Paprika
• Olive oil and sea salt
• Fajita seasoning (without sugar)

When to Season

When there are about 2 minutes of cooking time left, sprinkle half of your chosen seasoning onto the chickpeas. Close the basket and continue air frying for the remaining 2 minutes. Once the chickpeas are done, place them in a bowl and sprinkle with the remaining seasoning. Stir to ensure they are evenly coated. Allow them to cool and then enjoy!

How long to cook chickpeas for

The cooking time for chickpeas in an air fryer varies depending on the recipe and the desired texture. Most recipes recommend cooking chickpeas in an air fryer for around 15 minutes, with some suggesting a range of 12 to 17 minutes. It is important to note that the cooking time may vary based on the air fryer model and the moisture content of the chickpeas.

To ensure crispy chickpeas, it is crucial to start with dry chickpeas. Rinsing and draining the chickpeas before cooking is recommended, and some recipes suggest spreading them on a kitchen towel or paper towel to pat them dry. Additionally, it is advised to shake the air fryer basket every 5 minutes during cooking to ensure even cooking.

For ultra-crispy chickpeas, one recipe suggests air frying at 390°F / 200°C for 12 to 15 minutes, shaking the basket a couple of times during cooking. Another recipe recommends air frying at 400°F for 10 to 15 minutes, tossing halfway through the cooking process.

It is worth noting that the cooking time may vary depending on the quantity of chickpeas being cooked. One recipe specifically mentions that the cooking time is based on a 19-ounce can of chickpeas, and they cannot guarantee the same cook time for a double batch.

How to store chickpeas

Dried Chickpeas

The best way to store dried chickpeas is in an airtight glass jar in a cool, dry place such as a pantry or cupboard. Stored this way, they can last up to 12 months.

Boiled/Cooked Chickpeas

Boiled or cooked chickpeas can be stored in an airtight container in the refrigerator, along with their cooking or canning liquid. This helps keep the chickpeas soft and moist. They will stay fresh for 5-7 days.

Soaked Chickpeas

Soaked chickpeas can be stored in the refrigerator for 2-3 days. Alternatively, you can wrap them in a damp cloth and let them sprout, or use a sprout machine.

Canned Chickpeas

Unopened canned chickpeas can be stored indefinitely in a cool, dry place like a pantry or cupboard. Once opened, they should be stored in the refrigerator and consumed within 5-6 days.

Roasted Chickpeas

Roasted chickpeas can be stored in an airtight container at room temperature for 3-4 days. To maintain their crispiness, it is best to store them in an airtight bag or jar.

Freezing Chickpeas

Both soaked and cooked chickpeas can be frozen for up to 3-4 months. To freeze, spread the chickpeas on a baking tray and place them in the freezer. Once frozen, transfer them to an airtight container or bag. This prevents them from freezing into a single clump.

Health benefits of eating chickpeas

High in Nutrients

Chickpeas have a rich nutritional profile, boasting a variety of vitamins, minerals, and fiber, alongside being a good source of protein. A 1-cup (164-gram) serving of cooked chickpeas provides 74% of the daily value of manganese, 71% of folate, 64% of copper, 22% of phosphorus, 19% of magnesium, 16% of thiamine, 13% of vitamin B6, and 11% of selenium.

Aids Weight Management

The protein and fiber content of chickpeas help to keep your appetite under control by slowing digestion and promoting fullness. This, in turn, may lower your calorie intake at meals. Studies have shown that those who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) over 30 and more likely to have a lower waist circumference.

Promotes Brain Health

Chickpeas are a great source of choline, a nutrient that plays a vital role in brain function by aiding the production of specific neurotransmitters. They also contain magnesium, a key mineral for nerve function, and other nutrients such as selenium and zinc, which may help protect against depression and anxiety.

Blood Sugar Regulation

Chickpeas have a low glycemic index, meaning they are slowly absorbed and digested, preventing blood sugar and insulin spikes. The fiber and protein content further aid in blood sugar regulation by slowing carb absorption and promoting steady blood sugar levels.

Improves Digestion

Chickpeas are high in dietary fiber, particularly soluble fiber, which is beneficial for digestive health. Soluble fiber forms a gel-like substance in the digestive tract, increasing healthy bacteria in the gut and reducing the overgrowth of unhealthy bacteria. This can help prevent digestive issues such as irritable bowel syndrome (IBS) and improve bowel movements.

Heart Health

The fiber and compounds in chickpeas support heart health by helping to control cholesterol levels. Soluble fiber, in particular, reduces total and LDL ("bad") cholesterol, thereby lowering the risk of cardiovascular disease. Additionally, the healthy fats and chemicals like flavonoids and phenolic acids in chickpeas have anti-inflammatory and antioxidant properties that further reduce the risk of heart disease.

Bone Health

Chickpeas contain calcium, magnesium, fiber, and other nutrients essential for building and maintaining strong bones. However, it is important to soak them before consumption to remove phytates, which can interfere with calcium absorption.

May Prevent Iron Deficiency

Chickpeas are an excellent source of iron, providing approximately 26% of the daily value per cup. Iron is crucial for red blood cell production, physical growth, brain development, and muscle metabolism. Including chickpeas in your diet can help prevent iron deficiency, which is characterized by symptoms like weakness, fatigue, and shortness of breath.

Chickpeas are not only delicious but also highly nutritious, offering a wide range of health benefits. They are easy to incorporate into your diet, whether roasted as a crunchy snack or added to salads, soups, or even baked goods for a healthy twist!

Frequently asked questions