Name: Roasted Chickpeas Italian Style
Ingredients: 2 cans (15-ounce each) Chickpeas (Garbanzo Beans): The foundation of our recipe. Canned chickpeas offer convenience, but ensure they are rinsed and drained very well. Thorough drying is crucial for achieving maximum crispiness. Also known as garbanzo beans, these legumes are packed with protein and fiber.; 2 tablespoons Extra Virgin Olive Oil: Provides richness, helps the chickpeas crisp up beautifully in the oven, and carries the flavors of the seasonings. Use a good quality olive oil for the best taste.; 1 ½ teaspoons Dried Italian Seasoning: A fragrant blend typically containing oregano, basil, thyme, rosemary, and marjoram. This blend provides the signature herbaceous, aromatic flavor profile characteristic of Italian cuisine. Feel free to use your favorite store-bought blend or make your own.; ¾ teaspoon Garlic Powder: Delivers a savory, pungent garlic flavor that infuses the chickpeas without the risk of fresh garlic burning during the roasting process. It distributes evenly for consistent taste.; ½ teaspoon Onion Powder: Adds a subtle, savory sweetness and depth that complements the garlic and herbs, creating a more rounded flavor profile.; ½ teaspoon Fine Sea Salt (or to taste): Essential for enhancing all the other flavors. Fine sea salt dissolves and distributes easily. Adjust the amount based on your preference and whether your canned chickpeas were packed with salt.; ¼ teaspoon Freshly Ground Black Pepper (or to taste): Adds a gentle warmth and spice that balances the richness of the olive oil and the herbaceous notes. Freshly ground pepper offers the most potent flavor.; Optional: Pinch of Red Pepper Flakes: For those who enjoy a little heat, a small pinch adds a delightful kick that contrasts nicely with the savory herbs. Add according to your heat tolerance.

Ingredients

Scale

2 cans (15-ounce each) Chickpeas (Garbanzo Beans): The foundation of our recipe. Canned chickpeas offer convenience, but ensure they are rinsed and drained very well. Thorough drying is crucial for achieving maximum crispiness. Also known as garbanzo beans, these legumes are packed with protein and fiber.
2 tablespoons Extra Virgin Olive Oil: Provides richness, helps the chickpeas crisp up beautifully in the oven, and carries the flavors of the seasonings. Use a good quality olive oil for the best taste.
1 ½ teaspoons Dried Italian Seasoning: A fragrant blend typically containing oregano, basil, thyme, rosemary, and marjoram. This blend provides the signature herbaceous, aromatic flavor profile characteristic of Italian cuisine. Feel free to use your favorite store-bought blend or make your own.
¾ teaspoon Garlic Powder: Delivers a savory, pungent garlic flavor that infuses the chickpeas without the risk of fresh garlic burning during the roasting process. It distributes evenly for consistent taste.
½ teaspoon Onion Powder: Adds a subtle, savory sweetness and depth that complements the garlic and herbs, creating a more rounded flavor profile.
½ teaspoon Fine Sea Salt (or to taste): Essential for enhancing all the other flavors. Fine sea salt dissolves and distributes easily. Adjust the amount based on your preference and whether your canned chickpeas were packed with salt.
¼ teaspoon Freshly Ground Black Pepper (or to taste): Adds a gentle warmth and spice that balances the richness of the olive oil and the herbaceous notes. Freshly ground pepper offers the most potent flavor.
Optional: Pinch of Red Pepper Flakes: For those who enjoy a little heat, a small pinch adds a delightful kick that contrasts nicely with the savory herbs. Add according to your heat tolerance.

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Instructions

Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup and to prevent sticking. This also helps in achieving an even roast.
Drain and Rinse Chickpeas: Open the cans of chickpeas and pour them into a colander. Rinse them thoroughly under cold running water. This removes the canning liquid (aquafaba) and any excess sodium. Shake the colander well to remove as much water as possible initially.
Dry the Chickpeas Thoroughly: This is the most critical step for achieving crispy roasted chickpeas. Spread the rinsed chickpeas onto a clean kitchen towel or several layers of paper towels. Gently pat them dry. You can even let them air dry for 15-20 minutes on the towel if you have time. The drier the chickpeas, the crispier they will become, as excess moisture prevents browning and leads to steaming instead of roasting. Roll them around gently on the towel to ensure all sides are dry. Remove any loose skins that come off easily, though this is optional.
Season the Chickpeas: Transfer the thoroughly dried chickpeas to a medium-sized mixing bowl. Drizzle the extra virgin olive oil over the chickpeas. Sprinkle the Italian seasoning, garlic powder, onion powder, fine sea salt, black pepper, and optional red pepper flakes (if using) over the oiled chickpeas.
Toss to Coat Evenly: Use a spoon or your hands to gently toss the chickpeas until they are evenly coated with the oil and seasonings. Ensure every chickpea has a nice layer of flavor clinging to it.
Arrange on Baking Sheet: Pour the seasoned chickpeas onto the prepared baking sheet. Spread them out in a single, even layer. Do not overcrowd the pan. If necessary, use two baking sheets. Spreading them out ensures that hot air can circulate around each chickpea, promoting even roasting and crispiness. Overcrowding will lead to steaming and softer chickpeas.
Roast the Chickpeas: Place the baking sheet in the preheated oven. Roast for 20-30 minutes. About halfway through the roasting time (around the 10-15 minute mark), give the baking sheet a good shake or use a spatula to stir the chickpeas around. This helps them cook evenly on all sides and prevents burning.
Check for Doneness: Continue roasting until the chickpeas are golden brown, slightly shrunken, and feel firm and crispy to the touch. The exact time will depend on your oven and how dry the chickpeas were initially. Taste one (carefully, it will be hot!) to check for desired crispiness. If they aren’t quite crispy enough, you can roast them for another 5-10 minutes, keeping a close eye on them to prevent burning. They should sound slightly ‘rattly’ when you shake the pan.
Cool Slightly and Serve: Once perfectly roasted, remove the baking sheet from the oven. Let the chickpeas cool on the baking sheet for a few minutes. They will continue to crisp up slightly as they cool. Serve warm or at room temperature.

Nutrition

Serving Size: one normal portion
Calories: 220
Fiber: 8g
Protein: 8g