Mediterranean Chickpea Crunch Cups

Mediterranean Chickpea Crunch Cups

Julia

These Mediterranean Chickpea Crunch Cups bring the vibrant flavors of the Aegean coastline into a perfectly portable, protein-packed snack. Inspired by the mezze platters found in Greek and Turkish seaside tavernas, this modern interpretation transforms traditional ingredients into a convenient grab-and-go format that's ideal for busy lifestyles without sacrificing authentic Mediterranean taste.

The star of these cups is the roasted chickpeas, which are transformed from their soft, creamy state into irresistibly crunchy nuggets through a simple roasting process with olive oil and aromatic spices. Combined with briny Kalamata olives, tangy feta cheese, crisp cucumbers, and juicy cherry tomatoes, each cup delivers a symphony of textures and flavors that transport you straight to the sun-drenched Mediterranean.

What makes these cups truly special is their versatility and convenience. They're naturally gluten-free, making them accessible to those with dietary restrictions, while providing an impressive 8 grams of protein per serving. The chickpeas offer plant-based protein and fiber, the feta adds calcium and richness, and the vegetables contribute essential vitamins and antioxidants. Whether you're packing lunch for work, fueling up before a workout, or simply craving a healthy afternoon snack, these cups deliver satisfying nutrition in every bite.

The beauty of this recipe lies in its make-ahead potential. You can roast a large batch of chickpeas at the beginning of the week and assemble fresh cups daily, or prepare everything at once for up to three days of ready-to-eat snacks. The combination of crunchy, creamy, and fresh elements ensures that each cup remains interesting and delicious from first bite to last.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

45 minutes
None servings
245 calories
Fat 12.00g
Carbs 25.00g
Protein 10.00g

Ingredients

2 canschickpeas, 15 oz each, drained and patted dry
2 tbspolive oil
1 tsppaprika
1/2 tspgarlic powder
1/2 tspdried oregano
1/2 tspsalt
1/4 tspblack pepper, freshly ground
1 cupfeta cheese, crumbled
1/2 cupkalamata olives, pitted and halved
1 cupcherry tomatoes, halved
1 cupcucumber, diced
1/4 cupred onion, finely diced
2 tbspfresh lemon juice
1 tbspextra virgin olive oil, for dressing
2 tbspfresh parsley, chopped (optional)

Equipment

Cutting board
Baking sheet
Parchment paper
Whisk
large mixing bowl
chef's knife
medium mixing bowl
measuring cups and spoons
small bowl
paper towels or kitchen towel
spatula
6 portable containers or cups with lids

Anti-Inflammatory Diet

Packed with anti-inflammatory ingredients like olive oil, chickpeas, fresh herbs, and colorful vegetables. The combination of ingredients provides powerful antioxidants and supports reduced inflammation.

Clean Eating

Embodies clean eating principles with whole, minimally processed ingredients like fresh vegetables, chickpeas, herbs, and olive oil. No artificial additives or refined ingredients are used in this wholesome recipe.

Flexitarian Diet

This recipe is perfect for flexitarian eating, with plant-based chickpeas as the main protein and optional feta cheese as a small, supporting ingredient. It prioritizes vegetables and whole foods while allowing minimal animal product inclusion.

Gluten-Free Diet

Naturally gluten-free recipe using whole food ingredients like chickpeas, vegetables, and feta cheese, with no gluten-containing grains. Perfect for those avoiding gluten while enjoying a nutrient-dense meal.

Mediterranean Diet

This recipe perfectly embodies Mediterranean Diet principles with its emphasis on olive oil, vegetables, legumes (chickpeas), fresh herbs, and balanced ingredients. The use of feta cheese, Kalamata olives, and abundant fresh vegetables aligns perfectly with traditional Mediterranean eating patterns.

Plant-Based Diet

An excellent plant-based option featuring chickpeas as a primary protein source, complemented by vegetables, olives, and herbs. The recipe provides complete nutrition without any animal products, making it ideal for plant-based eaters.

Instructions

1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

3 min
2

Pat the drained chickpeas thoroughly dry with paper towels or a clean kitchen towel, removing as much moisture as possible for maximum crispiness.

2 min
3

In a medium mixing bowl, toss the dried chickpeas with 2 tablespoons olive oil, paprika, garlic powder, oregano, salt, and black pepper until evenly coated.

1 min
4

Spread the seasoned chickpeas in a single layer on the prepared baking sheet, ensuring they're not overcrowded for even roasting.

1 min
5

Roast the chickpeas in the preheated oven for 25-30 minutes, shaking the pan every 10 minutes, until golden brown and crispy.

30 min
6

Remove the chickpeas from the oven and let them cool completely on the baking sheet, about 10 minutes. They will continue to crisp up as they cool.

10 min
7

While the chickpeas cool, dice the cucumber, halve the cherry tomatoes and olives, and finely dice the red onion.

5 min
8

In a large mixing bowl, combine the diced cucumber, halved tomatoes, halved olives, diced red onion, and crumbled feta cheese.

1 min
9

In a small bowl, whisk together the lemon juice and 1 tablespoon extra virgin olive oil to create a simple dressing.

1 min
10

Drizzle the lemon-olive oil dressing over the vegetable and feta mixture, then gently toss to combine.

1 min
11

Add the cooled crispy chickpeas to the vegetable mixture and gently fold together, being careful not to break up the chickpeas too much.

1 min
12

Divide the mixture evenly among 6 portable containers or cups, filling each about three-quarters full.

2 min
13

Garnish each cup with chopped fresh parsley if desired, then seal with lids for storage or serve immediately.

1 min

Frequently Asked Questions