• Ariel Warren, RDN, CDCES

Roasted Chickpea & Edamame Fries

Roasted Chickpeas and Edamame with the right seasoning and roasting, omgoodness, it's amazing.

As you probably have figured out, when I find a recipe I like, I tend to eat it over and over again. So yes, I have eaten these roasted chickpeas and edamame beans almost every night for the past week. And I'm still going strong because they are that good and make me feel so good.

Edamame. It is a soybean, but it is the whole bean and is unprocessed, therefore it is a usual plant-based protein staple in my diet. It's fantastic in salad, roasted, or added to a chili. I use it constantly.

Another usual staple these days has been chickpeas. They are high in fiber and protein, and they are super filling and crazy delicious.

Random, but did you know that shelled edamame is called Mukimame?

Edamame = mukimame beans covered in the shell.

Mukimame = shelled edamame.

However, nobody calls them Mukimame, so I will continue to call them Edamame.

The recipe below makes 6 servings, and in just 1 serving, it contains...

  • 15 grams of protein

  • 11 grams of fiber

  • 15 net grams of carbs

  • 229 total calories

Believe me, you are going to feel very satisfied when you crunch on these little beans.

They really do taste like little balls of fries. I don't know if it's the pregnancy hormones, or just human nature, but I am loving foods that taste like fries lately, which is how this recipe was born.

How to EAT Roasted Chickpeas & Edamame?

I like them straight off the pan, toasty and hot is an awesome snack.

I then take the leftovers and refrigerate them for up 7 days.

With the leftovers, I heat them up and eat them...

1. As a quick snack

2. A salad topping

3. Mixed with cut-up vegan (or turkey) burger

Oh! And my 2 year old LOVES this recipe. Definitely kid-test and mother-approved.

Beans & Blood Sugar.

Beans, they really are magical...for blood sugar that is. On average there is about 5-6 grams of fiber per 1/2 cup.

Fiber works similar to how protein affects blood sugar with diabetes, by delaying the glycemic response. Therefore, when you add more fiber, it not only decreases hunger, helps with weight loss, allows for a healthy digestive system, but also greatly improves your diabetes management.

Personally, I try to get some source of fiber at each meal and snack. Remember, fiber only comes from plants (nuts, seeds, fruits, vegetables, whole grains).


Side Note. Maybe I'm crazy, but I like a lot of beans, so my servings are closer to 2 cups. 2 cup of beans =

  • 28 grams of fiber

  • 28 grams of protein

As for those of you who are more novice to fiber, know that adding fiber should not be done overnight, but slowly increased as you are able to manage it.

Funny story...(super embarrasing though)

While I was at college, I found Fiber One Bars. I thought they were delicious, SO I brought a box with me to eat as I studied for and then took a big exam.

Ends up, I ate the ENTIRE box. There are 5 bars in each box, and there is 9 grams of dietary fiber per bar.

5 X 9 = 45 grams of fiber!!

I had to run to the bathroom so many times that the testing center worker thought I was making it up to flirt with him.

That was not the case at all, I just had way too much fiber. This story is super embarrassing, and I probably should not have shared it... :D

Anyways, back to the Chickpea & Edamame recipe.


Servings: 1 BIG Single Serving

Prep Time: 4 min

Cook Time: 20 min

Total Time: 24 min


  • 15.5 oz can (3 1/2 cups) Garbanzo Beans (or Chickpeas)

  • 16 oz of Mukimame (shelled edamame)

  • 1 tbsp Olive Oil

  • 1 tsp Garlic Salt

  • 1 tsp thyme

  • 1/2 tsp ground black pepper


1. Set oven for 400 degrees Fahrenheit.

2. Rinse and drain Garbanzo Beans.

3. Pour all ingredients on a pan sheet, and mix well.

4. Bake for 20 min (or until beans get crispy and have a light toasty brown on the outer rim of the beans).

5. Remove from the oven, and separate into 6 servings. Enjoy and share or refrigerate the rest for later.

Nutrition facts

Including optional oats & bran...

Per Serving. Total Calories: 229. Total Fat: 8g (Saturated: 1g, Monounsaturated: 2g, Polyunsaturated: 1g, Trans: 0g). Cholesterol: 0mg*. Sodium: 548mg. Potassium: 352mg. Total Carbohydrates: 26g (Dietary Fiber: 11g, Sugars: 3g). Protein: 15g.

NET CARBS = 15 grams

*Vegan foods do not contain cholesterol.

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As always, if you are having trouble with your diabetes and/or weight loss, email me or visit my website so we can figure out a customized game plan based entirely on you. I'm 100% here for you and understand all your frustrations because I am a T1D and a Registered Dietitian.

When we talk, I will look in detail at what, when, and the amount you are eating, along with what you are doing for exercise (or not doing, we'll be honest with each other). Together we will analyze your blood sugar (use your Dexcom Clarity reports if you have a Dexcom) and together we will decipher why you are getting your frustrating highs and lows. After a single session, you will have answers and a much better clarity of why your blood sugars react they way they do to your food, exercise, and lifestyle.

After talking, we will stay in touch, and you will have direct access to me for any questions. I deeply care about each and everyone of my clients.

If you just have a general question, send me an email and I will get back to you ASAP.


Your friend & Dietitian,

Ariel Warren, RD, CD, T1D

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