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ninja foodi chick peas

Ninja Foodi Chickpeas Recipe (Garbanzo Beans Time and Temp)

Summer Yule
Learn to make Ninja Foodi chickpeas (AKA garbanzo beans)! This roasted chickpeas Ninja Foodi recipe is fast, cheap, easy, and delicious!
5 from 3 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Snack
Cuisine American
Servings 2
Calories 284 kcal

Ingredients

  • 1 can chickpeas 15½ ounces/439 grams
  • ¼ cup grainy mustard (see ingredients section of article for tips)
  • 1 tablespoon oil
  • ¼ teaspoon onion powder
  • teaspoon garlic powder

Instructions

  • Rinse and drain the chickpeas in a colander, then spread them out on paper towels to get them dry.
  • Mix the chickpeas, mustard, oil, onion powder, and garlic powder together in a bowl. The mixture should not be liquid-y if the chickpeas were drained well.
  • Ninja Foodi directions: Preheat the Ninja Foodi air fryer to 375°F (191°C) for 5 minutes. Place the chickpeas in the hot air fryer basket. 
    Air fry for 10 minutes, stir the chickpeas around, and then air fry 5 more minutes. To make extra crispy chickpeas in the Ninja Foodi, air fry 2-3 more minutes. Be sure to watch them closely so they don’t burn. 
  • Oven directions: Preheat the oven to 400°F (200°C). Line a dark baking sheet with parchment paper and spread the chickpeas on it in a single layer.
    Bake the chickpeas on a rack ⅓ down from the top of the oven for 45-55 minutes. Stir the chickpeas about every 20 minutes. Try to move the ones on the edges of the baking sheet to the middle when you stir. This will help them cook more evenly. 
  • Ideally, you should let them cool to room temperature before eating.
    Unless you are certain members of my family, in which case you will eat them as soon as you can tolerate the heat ;)

Notes

This is a level 3 recipe (weight maintenance and active lifestyles). At almost 300 calories for a relatively small serving, this is quite a hearty snack. This is the sort of thing that’s great to make as a healthy snack for growing children. I find the batch always disappears quickly when I make it!

What food group are chickpeas in?

Chickpeas count as a member of the protein group and the vegetable group.
Believe it or not, chickpeas actually provide more grams of net carbs per serving than protein. However, as a legume, it’s one of the best sources of protein for those that don’t eat animal products. Lots of other “hearty” meat substitutes (think jackfruit, mushrooms, cauliflower) don’t count as protein group foods.
Chickpeas (and most other legumes) provide less protein per calorie than other lean proteins. In other words, you need to eat far more calories of chickpeas to get an adequate amount of filling protein compared to lean animal-based proteins like skinless chicken breast. For that reason, I don’t consider foods like chickpeas the best option for weight watchers.
And that brings me to another popular question...

Do chickpeas keep you full?

This is a question I think individuals should find the answer to themselves. Compare how filling you find ½ cup chickpeas vs 3-4 ounces of skinless chicken breast vs 3-4 ounces of tilapia. These protein foods all provide about 100-120 calories for the listed servings.
The chicken breast and tilapia provide much more filling protein than the chickpeas. The chickpeas, unlike the animal-based proteins, offer fiber (which may also provide satiety). If you regularly notice a difference in feelings of fullness when you eat these foods, you have your answer!
For me, I feel considerably more full with the chicken or fish compared to the chickpeas. I think this is a great example of how typical “healthy eating” advice (like replacing some animal protein with plant protein) may not necessarily lead to weight loss.
 
Nutrition information is for one serving.

Nutrition

Calories: 284kcalCarbohydrates: 41.4gProtein: 12.3gFat: 8.8gSaturated Fat: 1gFiber: 7.1gVitamin C: 10.6% DVCalcium: 7.3% DVIron: 17.6% DV
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