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Chickpea "Nuts" Recipes for Nut-Free Snack Bowl

Finding an easy, healthy and protein-filled snack can be tough. These little gems pack about 7 grams of protein in a half cup serving! They are great for after school, movie night, or parties and the flavor combinations are endless. 

 

Rosemary Chickpea Nut-Free Nuts

 

Ingredients:

1 15 oz. can chick peas

3 Tbsp olive oil (or any safe oil)

1 Tbsp finely chopped rosemary 

1 clove minced garlic

Salt to taste

 

Rinse and pat dry chickpeas. Heat oil for 3 minutes in a saute pan. Add chickpeas to pan and cook, stirring occasionally for 12-15 minutes, until toasty brown. Remove and place on paper towels to remove excess oil. Add garlic to pan while still warm for 2 minutes but do not brown. Add rosemary and chickpeas back to the pan with garlic.  Add salt if needed.

These can also be made in the oven at 350 F for about 30-40 minutes (stir half-way through). Roasting them in the oven makes them come out crunchier and drier.

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Asian Chickpea Nut-Free Nuts

1 15 oz. can chick peas

3 Tbsp sesame oil (or grapseed or olive oil if you need to avoid sesame)

1 Tbsp soy sauce (or coconut aminos if you need to avoid soy)

2 cloves garlic minced

1” grated ginger

Salt to taste

 

Rinse and pat dry chickpeas.  Heat oil and soy sauce over medium heat in a saute pan for 3 minutes. Add chickpeas to pan and cook, stirring occasionally for 12-15 minutes, until toasty brown. Remove and place on paper towels to remove excess oil. Add garlic to pan while still warm for 2 minutes but do not brown. Add ginger and chickpeas back to the pan with garlic. Add salt if needed.

 

 

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Stephanie is a long-time member of the Kids With Food Allergies community. She enjoys finding and creating new and interesting recipes to cover a range of food allergies, FPIES and Celiac disease.

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