Roasting chickpeas with maple syrup and olive oil transforms this bean into a sweet, salty and addictive snack. These maple roasted chickpeas are so good my 3-year-old calls them “sugar chickpeas” and her “favorite food.” They make the perfect snack or addition to a kid’s lunch box, but are also tasty mixed into a salad or grain bowl.
I am always looking for ways to get my little one to eat more beans. Beans are a nutritional powerhouse and as plant-based family we rely on them for many of our key nutrients, like protein, iron and zinc.
MAPLE ROASTED CHICKPEAS: THE PERFECT SNACK
Maple roasted chickpeas contain protein, fiber and fat. This combination helps kids grow, and keeps them full between meals.
But let’s talk about fiber for a minute because it’s so important. Fiber helps your child:
- maintain a healthy weight
- stay full between meals
- maintain a healthy digestive system
- reduce constipation
- feed their healthy gut bacteria
Plus, getting enough fiber lowers the risk of cancer, type 2 diabetes, and heart disease.
However, 95% of kids (and adults) don’t get enough fiber! So how can you add more to your family’s plates? More plant foods (animal products don’t have fiber).
HOW DO YOU MAKE THE MAPLE ROASTED CHICKPEAS EXTRA CRUNCHY?
- Make sure they are dry before roasting. If they are still wet, the moisture prevents them from getting crispy.
- Bake them alone for 30 minutes, then add oil and seasonings. This helps the chickpeas crisp up instead of staying mushy in the center.
DO I HAVE TO PEEL EACH CHICKPEA?
I’ve made this many times, both ways. I even made two batches at the same time. One where I peeled each one, and one where I didn’t. My daughter, husband and I did a taste test and found no difference in the crunchiness or taste.
WHAT’S YOUR SECRET INGREDIENT?
I sprinkle a teaspoon of sugar and a dash more salt once they are done cooking. This isn’t necessary as they are sweet enough already. However, I’ve found my daughter eats twice as many when I do this, so for me it’s a no brainer!
COOKING TASKS FOR KIDS
This recipe is filled with simple tasks kids can help with including rinsing the chickpeas, measuring and pouring oil and spices, mixing everything together, and sprinkling salt and sugar at the end. Tailor the tasks to your child’s individual abilities. As they develop their cooking skills, add on more tasks. For more tips on cooking with kids check out my post: Kids in the Kitchen: 6 Steps For Stress Free Cooking
INSTRUCTIONS FOR MAPLE ROASTED CHICKPEAS
PREPARE THE CHICKPEAS
Preheat the oven to 400 degrees. Pour the drained and rinsed chickpeas onto a kitchen towel and pat dry. Remove the skins that come off but don’t worry about removing the rest of the skins.
ROAST THE CHICKPEAS ALONE FIRST
This helps get them crispy before adding oil and seasoning.
ADD OIL AND SEASONING
Transfer the chickpeas to a mixing bowl. Mix together with olive oil, maple syrup, cinnamon and salt.
Roast for another 5 to 10 minutes or until crispy throughout. The exact bake time will depend on your oven and the brand of chickpeas. Keep checking them at the end every few minutes. You want the chickpeas to be crispy and browned, but not burnt and hard.
LET THEM COOL, ADD EXTRA SUGAR AND SALT, AND ENJOY!
I sprinkle a teaspoon of sugar and extra dash of salt over them (this is optional).
The chickpeas taste best the same day, but will stay fresh for 3 to 4 days at room temperature. To store, place them in a container or paper bag and leave them slightly uncovered. Don’t seal them up completely. This will help them stay crispy for longer.
Maple Roasted Chickpeas: A Sweet & Salty Snack
- Baking tray
- Tablespoon measuring spoon
- ½ Teaspoon measuring spoon
- ¼ Teaspoon measuring spoon
- mixing bowl
- Wooden spoon
- 1 15 oz can of low sodium chickpeas
- 1 tbsp olive oil
- 1 tbsp maple syrup
- ½ tsp cinnamon
- ¼ tsp salt
- 1 tsp sugar
- Preheat the oven to 400 degrees.
- Drain and rinse chickpeas under cold water.
- Pour the chickpeas onto an absorbent towel and pat dry. Remove the skins that have come off but don't worry about removing the rest of the skins.
- Bake for 30 minutes.
- Transfer the chickpeas into a mixing bowl and top with oil, maple syrup, cinnamon and salt, and coat well.
- Bake for another 5-10 minutes or until crispy throughout. The exact bake time will depend on your oven and the brand of chickpeas. Keep checking them at the end every few minutes. You want the chickpeas to be crispy and browned, but not burnt and hard.
- Remove from oven and sprinkle with sugar and a dash more salt (if desired). Let cool completely. Enjoy!
For more cooking activities with your child check out these recipes:
Did you make this recipe? Please comment and rate the recipe below. I’d love to hear from you!