Salty, Sweet, and Crunchy: A healthier snack for all your sports watch parties

Sitting watching the World Cup, I suddenly became aware of what the people around me were snacking on. Trail mix with caramels and chocolates added, chips and dip, and more littered the table. These options are terrible nutritionally speaking. And they don't even taste that good.

Humans love crunchy food. It's hardwired in us. From our most primal years eating insects to a more recent theory of habituation--that is we get bored by repetitive food experiences--crunchy food lights up our sensory receptors in a way other food doesn't.

There is another option besides junk chips. It's the unicorn of foods: it's easy to prepare; it can be adjusted to fit any flavor profile or taste palette; it's widely available. What is it? Crunchy, oven-roasted chickpeas. These versatile wonders pack a punch.

Chickpeas--or Garbanzo Beans--are a legume cultivated for thousands of years in the Middle East. One cup can boast an impressive list of vitamins and minerals as well as high protein and fiber.

1. Calories: 269
2. Protein: 14.5 grams
3. Fiber: 12.5 grams
4. Manganese: 74% of the Daily Value (DV)
5. Folate (vitamin B9): 71%
6. Copper: 64%
7. Iron: 26%
8. Zinc: 23%
9. Phosphorus: 22%
10. Magnesium: 19%
11. Thiamine: 16
12. Vitamin B6: 13%
13. Selenium: 11%
14. Potassium: 10%

Because it's such a powerhouse of good-for-you-things, they're are an excellent way to manage weight, boost brain health, get more iron, and regulate your gut health. And while there're a ton of great recipes out there for chickpeas as a main dish, they make great snacks too.

Ingredients:

1 Can Chickpeas (more if you plan to share)

Spice Blend of Choice

3 Tablespoons Olive Oil

Spice ideas:

Ranch flavor packet

Cajun Spice Blend

Indian Curry Spice Blend

Greek Seasoning Blend

Salt and Pepper

Directions:

Drain and rinse chickpeas. Use paper towels to dry them completely. This is key to getting them crunchy. Lightly coat with olive oil and spice blend. Spread them evenly on a baking sheet. Cook at 375 F for 45-60 minutes, turning them every 15 minutes to cook evenly.

Happy snacking!