Buffalo Wings: one of my guilty pleasures. If I should find myself at a bar and they’re on the menu, I’ll order them. In reality, I don’t visit bars very often so I get to enjoy them maybe once every two years, if that. I can eat an entire plate of the spicy wings with no help at all. Extra blue cheese dressing on the side, please. Forget the celery sticks. I love celery but they won’t capture my attention when Buffalo wings are on the same plate. It’s not so much the fried meat (though wings and breasts are my favorite chicken parts) but rather the bright, fiery, slightly tangy sauce the wings are tossed in after they’re fried.
As a healthier alternative to my favorite bar food, I made these roasted chickpeas. It might seem a stretch to go from chicken wings to garbanzo beans but if you’re after the fiery flavor, these roasted chickpeas will fit the bill quite nicely. You can enjoy them without the guilt, too. Did you know that garbanzo beans are one of the worlds healthiest foods? Two cups of these legumes provide 100% of the recommended daily value for fiber. Two cups may seem like a lot to eat but roasted like this–crisp, flavorful and addictive–that amount wouldn’t last long at all. Try this variation for the next game day!
Try my other roasted chickpea flavor combinations:
Roasted Chickpeas with Sumac (Sumac is a Mediterranean spice that has a lemony flavor)
Or if you really must have wings:
- 2 15 ounce cans chickpeas (garbanzo beans), rinsed, drained and dried thoroughly with a paper towel.
- 1 teaspoon butter, melted
- 1 tablespoon olive oil
- 1 teaspoon granulated garlic (garlic powder not garlic salt)
- Pinch salt
- 4½ tablespoons Frank’s Red Hot Sauce (or your favorite hot sauce)
- Preheat your oven to 400℉ (if cooking with convection like I do, preheat to 375℉).
- Combine the thoroughly drained and dried chickpeas and all the other ingredients in a large bowl. Toss to evenly coat the chickpeas.
- Transfer the chickpeas to a baking pan and arrange in a single layer.
- Bake for 40-45 minutes, tossing the chickpeas once or twice throughout the baking period. The hot sauce may cause the chickpeas to stick to the pan just a little. This won’t be a problem. Just use a spatula to scrape them loose from the pan. The chickpeas won’t fall apart.
- Note: If you’re baking with convection, you will need only bake them for about 30-32 minutes.
- Remove from the oven and let cool in the pan for a few minutes. Transfer to a bowl and serve. Best when enjoyed right away.
* Dried beans soaked overnight can be used, too.
* My chickpeas don’t all come out of the oven crunchy but they’re tasty anyway.