Sunday, May 08, 2011

Recipe for Garlicky Roasted Chickpeas (Garbanzo Beans) with Feta, Mint, and Lemon

I think these Garlicky Roasted Chickpeas with Feta, Mint, and Lemon are perfect for Meatless Monday!

On Friday I talked about how I'm doing a weekly Meatless Monday recipe feature on BlogHer.com.  Of course this is all part of a world-wide Meatless Monday campaign designed to get people to eat less meat, both for health and for the health of the planet.  I got interested in eating less meat after my doctor recommended a book called The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health. (Apparently this is the book that convinced Bill Clinton to become a vegan.)  I don't plan to become a vegetarian, but I do love plant foods like vegetables, beans, and grains, so I thought doing the weekly spotlight on BlogHer would be a great way to nudge myself towards a few more meatless meals.

Even though I'm interested in Meatless Monday, I want to be clear I'm not promising you'll find a meatless recipe here every single Monday.  I've decided I'm a little commitment phobic about blog events.  You see, for three years my blog hosted a weekly event called Weekend Herb Blogging.  Then I gave away the event to my friend Haalo, who has kept WHB going into it's sixth year!  Sometime in year four I personally hit the wall and decided I just could not commit to a weekly post any more, although I still enjoy checking in on what others are making.  And even if I'm not doing a meatless main dish every single Monday, I will promise there'll be a few more meatless dishes on my blog because of this project.  (And if anyone is interested, you  can follow the BlogHer Meatless Monday recipes by using that tag, and find more meatless recipes on Kalyn's Kitchen in the Vegetarian Dishes section of the archives.)

I found this easy meatless dish with chickpeas, Feta, and mint in The Bon Appetit Cookbook: Fast Easy Fresh, a book where quite a few of the recipes appeal to me.  I made this a couple of times to get the version in this recipe, only slightly adapted from the cookbook (although I did lighten it up a bit, used more mint and added the lemon.)  In my first version I increased the amount of garlic, and after it cooked with the chickpeas I thought the garlic flavor was too strong, so even if you're a garlic fan, I don't recommend upping the garlic.

I'm a sucker for recipes that start with "drain a can of garbanzo beans."  Only for this recipe, rinse and drain 2 cans of garbanzo beans.

I mixed together the olive oil, minced garlic, red pepper flakes, salt, and pepper to be sure spices were well-distributed.

Spread drained chickpeas into a large rectangular baking dish; then mix in olive oil mixture.  Put in oven that's preheated to 375F/190C.

While chickpeas are roasting, chop up a generous amount of fresh mint.

The recipe called for 1 cup of crumbled Feta, but I used about 3/4 cup.

After 15-18 minutes, remove chickpeas from oven.  If  there is olive oil in the baking dish that hasn't been absorbed, use a slotted spoon to transfer chickpeas to a bowl. 

Let chickpeas cool about 5 minutes.  Mix in crumbled Feta and chopped mint, season with additional salt and fresh ground black pepper if desired, and serve warm.  I like this with a squeeze of fresh lemon juice to brighten the flavors.


Garlicky Roasted Chickpeas (Garbanzo Beans) with Feta, Mint, and Lemon
(Makes 4-5 servings; recipe adapted from The Bon Appetit Cookbook: Fast Easy Fresh.)

2 cans (15 oz. can) chickpeas (also called garbanzo beans), rinsed and drained
2 T olive oil (recipe called for 3 T which I thought was too much)
2 fresh garlic cloves, finely minced (I would not use garlic from a jar for this recipe)
1/8 tsp. red pepper flakes
salt and fresh ground black pepper to taste
3/4 - 1 cup crumbled Feta (recipe called for 1 cup; I thought 3/4 cup was plenty)
1/2 - 3/4 cup chopped fresh mint (recipe called for 1/2 cup but I used 3/4 cup)
lemon wedges to squeeze over finished dish (optional, but good)

Preheat oven to 375F/190C.  Dump chickpeas into a colander placed in the sink and rinse with cold water until no more foam appears.  Let chickpeas drain at least 5 minutes.  (You can pat them dry with paper towels if they still seem wet after that.)

Mix together the olive oil, finely minced garlic, red pepper flakes, salt, and fresh ground black pepper.  Spray a large rectangular baking dish with nonstick spray (11 X 7 or slightly larger).  Put drained chickpeas into baking dish, add olive oil mixture and stir until the chickpeas are well coated with oil, then put in the oven and roast 15-18 minutes.

While chickpeas are roasting, wash mint, spin dry or dry with paper towels, and finely chop with large chef's knife.  Crumble Feta.  Start to check chickpeas after 15 minutes, and as soon as they are hot and barely beginning to crisp on top remove from oven.  
Spoon chickpeas into a serving dish. (Use a slotted spoon if there is any unabsorbed oil in the bottom of the baking dish, so the extra oil will be left behind.)  Let chickpeas cool 5 minutes, then stir in crumbled Feta and chopped mint.  Season with more salt and fresh ground black pepper if desired.  Serve warm, with lemon wedges to squeeze over the finished dish if desired.


South Beach Suggestions:
Dried beans and legumes are permitted for any phase of the  South Beach Diet, but serving size is limited to 1/3 to 1/2 cup for phase one, so this should be used as a small-serving side dish if eaten for phase one.  For any phase I'd love this with something like Vegan Tomato Salad with Cucumbers, Avocado, Cilantro, and Lime, Middle Eastern Tomato Salad, or Spicy Cabbage Salad with Tomatoes, Radishes, and Celery.




More Meatless Ideas with Chickpeas (Garbanzo Beans):
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Curried Chickpea Salad - From Joan's on Third, Los Angeles from Kalyn's Kitchen
Spicy Red Lentil and Chickpea Stew / Paula's Moroccan Lentil Stew from Kalyn's Kitchen
Socca (Garbanzo or Chickpea Flatbread Pancake from France) from Kalyn's Kitchen
Baked Falafel Patties with Yogurt-Tahini Sauce from Kalyn's Kitchen
Indian Spiced Chickpea Salad with Yogurt, Lemon, Scallions, Mint, and Cilantro from Kalyn's Kitchen
Chickpeas and Kale Stir-Fry from Live.to.Eat
Channa Chat (Chickpea Chat) from A Life (Time) of Cooking
Chickpea Salad with Feta and Herbs from The Merry Gourmet
Crockpot Eggplant and Tomato Stew with Garbanzo Beans from Fat Free Vegan Kitchen
Moroccan Chickpea Barley Salad from Simply Recipes
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.) counter customizable free hit

49 comments:

  1. I am newly meatless (or well, pescatarian) and I LOVE the idea of this new feature you're doing! This is exactly the kind that appeals to me...simple and full of chickpeas haha! Looks fantastic!

    ReplyDelete
  2. What a lovely and healthy salad. I really like your addition of the lemon. I think it would be wonderful with your suggestion of the tomato salad. Thanks for all of the tips.
    Sam

    ReplyDelete
  3. I love the flavors in this salad. So fresh and delicious!

    ReplyDelete
  4. Joanne, so glad you like it. I'm excited about it too.

    Thanks Sam. (Can you tell I'm anxious for fresh tomato season?)

    ConfettiBlues, thank you!

    ReplyDelete
  5. love this recipe, definitely will be trying as I also love anything that starts with a can of chickpeas :)
    I just started a 28 day vegetarian challenge and blogher directed me to you for some inspiration and I'm happy to see I got some!! I'll be checking out more recipes to help me through... thanks!

    ReplyDelete
  6. This sounds delicious, Kalyn. Thanks for including my recipe also!

    ReplyDelete
  7. Jessica, so glad you like this and hope some of my other recipes will be useful.

    Merry Jennifer, my pleasure! That recipe really caught my eye.

    ReplyDelete
  8. I've promised myself to try and love chickpeas more this year. Now I can't wait for the mint to come up in the garden!

    ReplyDelete
  9. I really must try roasting chickpeas. And I have plenty of mint! By the way, I made the roasted asparagus recipe with lemon oil, twice: it was great!

    ReplyDelete
  10. Lydia, I do think this same preparation would work with other substantial beans like cannellini beans if they're more to your liking.

    Simona, the roasted chickpeas develop a kind of nutty taste that really appeals to me. You can also roast them longer and eat as a snack. Glad you liked the asparagus with lemon oil!

    ReplyDelete
  11. Kalyn, I truly can't wait to try this. Feta and mint is one of my favorite warm-weather flavor combinations. We have several go-to chickpea entree recipes, and I'm looking forward to adding this one into the mix.

    ReplyDelete
  12. Thanks Dara! And this was the first thing I made with my newly re-planted mint!

    ReplyDelete
  13. This sounds so wonderful. I will definitely make it, as I love all the ingredients, plus it's easy. And just looking at the photos makes me want to eat it. :)

    ReplyDelete
  14. Mmm, this looks fantastic! I've been looking for something new to use my feta in. What would you serve this with, though? I don't think I could get away with serving it on its own as a meal, but I don't think it would go well with rice or noodles, either. Some sort of vegetable?

    ReplyDelete
  15. Lisa, thanks. Definitely some of my favorite ingredients as well.

    Patti, I gave some suggestions for what to serve with it under "South Beach Suggestions."

    ReplyDelete
  16. This is wonderful. I love chickpeas and am always looking for new ways to prepare them. I love feta as well so this is going on my menu for next week. Thanks!
    We only eat meat once a week at the most and that's only because my husband and kids enjoy it. I could live without all meat except for fish wich ironically I could eat everyday. ;)

    ReplyDelete
  17. Healthy Mama, hope you enjoy it. I don't think I could give up meat, but I could eat vegetables nearly every night myself as well.

    ReplyDelete
  18. I would love to be a vegetarian but I'm not. I try and then bacon always brings me back. I don't like chickpeos but you sure make them look good. Thanks.

    ReplyDelete
  19. Chigiy I know I'll never be a vegetarian either, but I'm working on being at least a part-time one! If you like these flavors try some other kind of beans. You and Lydia can eat it together!

    ReplyDelete
  20. Thank you for this recipe, I made it yesterday, and my husband and I both enjoyed it with a green salad at lunchtime.

    I keep chickpeas in the freezer which I have previously soaked and cooked and frozen for stir fries etc. We would certainly have this for lunch again.

    Cynthia in UK

    ReplyDelete
  21. Cynky, so glad you guys enjoyed it. And I think with homecooked chickpeas, it would only be better!

    ReplyDelete
  22. I can't seem to get enough Greek-type salads these days! Bring on the feta and chickpeas!

    ReplyDelete
  23. Standing at my kitchen counter with my laptop and a huge bowl of this, and I'm in heaven. Thank you Kalyn, thank you!!!

    ReplyDelete
  24. PS. Smart tweak with the less feta/ more mint.

    ReplyDelete
  25. So glad you're enjoying it. A whole cup of Feta seemed like overkill to me, but you can never have too much mint!

    ReplyDelete
  26. I am going to have to try roasting some chickpeas!

    ReplyDelete
  27. Kevin, they're delicious when you roast them for a longer time and then eat as a snack. I should have probably called this "barely roasted chickpeas!"

    ReplyDelete
  28. I love how you've roasted the chickpeas for this salad, what a great twist!

    ReplyDelete
  29. Cara, thanks. It really got the garlic flavor in them.

    ReplyDelete
  30. Recipe sounds delicious! Not so fond of The China Study, though -- and I read it while I was following a vegan diet. There's a lot of criticism of it, too.

    ReplyDelete
  31. Sally, that's interesting; will have to check into it a little more.

    ReplyDelete
  32. I love roasted garbanzo beans! Delcious!

    ReplyDelete
  33. Thanks for the great idea.

    http://figsinmybelly.com/2011/06/01/garlicky-roasted-chickpea-salad-with-feta-herbs-and-lemon/

    I look forward to making more of your recipes.

    ReplyDelete
  34. Lauren, me too.

    Stephanie, Glad you enjoyed the recipe!

    ReplyDelete
  35. Looks delicious! Any suggestions for us meat eaters who want to use it as a side dish?

    ReplyDelete
  36. I think this would be a great side dish for any kind of grilled meat, chicken, or fish.

    ReplyDelete
  37. i've been making this dish for the last six months, at least once every two weeks.
    i'm making it now &its amazing!

    ReplyDelete
  38. Oh wow - I just made this with half the amount of chickpeas (only had one can handy!) and it was SO good. This is entering my rotation and I can't wait to serve it to guests!! Thanks for a great recipe.

    ReplyDelete
  39. Katherine, so glad you liked it!

    ReplyDelete
  40. I just did a post on the recipe! Seriously, it's a new favorite. Thanks again! http://www.katherinemartinelli.com/blog/2011/roasted-chickpeas-feta-mint-recipe/

    ReplyDelete
  41. Katherine, thanks for the nice words about my blog!

    ReplyDelete
  42. This looks soo good! Do you mind if I feature you in my new series 100 recipes from 100 blogs? You can read more about it here: http://www.theforeigndomestic.com/2012/01/from-your-kitchen-to-mine-100-recipes.html

    ReplyDelete
  43. Kristen you are welcome to feature my recipes as long as you just use my photo and a link to find the recipe on my site, thanks!

    ReplyDelete
  44. These were delicious! I featured your recipe today: http://www.theforeigndomestic.com/2012/03/from-your-kitchen-to-mine-recipes-46-50.html.

    ReplyDelete
  45. just made this-- love it! perfect for a picky vegetarian in college like myself. i will absolutely be making it again! thank you for the recipe :)

    ReplyDelete
  46. Lauren, this is one of my favorites! So glad you enjoyed it.

    ReplyDelete
  47. Oh my deliciousness! The picture looked so yummy that I had to try this. Especially since I love garbanzo beans. This dish had so much flavor. I did not have red pepper flakes so I used cayenne pepper instead. Great great recipe. A fav for sure!

    ReplyDelete

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible.

Comments don't appear on the blog until they're approved by me, so no need to try again if you don't see it! Feel free make your signature a link to your site if you're a blogger, but links posted within the body of the comment will never be published.

Blogging tips