Saturday, June 04, 2011

Recipe for Chickpea (Garbanzo Bean) and Edamame Salad with Lemon and Mint

Everyone who loves chopped fresh mint in a salad, raise your hand!  My hand is high in the air, and if yours is too, you must try this easy salad combination with chickpeas, edamame, chopped mint, and both lemon zest and juice for lots of lemon flavor.  I ate this mostly for lunch, with a squeeze of fresh lemon juice to perk up the flavor after it had been in the fridge, but I think it would also make an interesting side dish for any type of grilled meat, chicken, or fish.

I found the salad recipe that inspired this one in The South Beach Diet Super Quick Cookbook, but I changed the recipe quite a bit, leaving out radishes in favor of more edamame, subbing green onions for red onion, and using far more lemon and mint than the original recipe.  I have lots of mint in my garden, so I used a full cup of chopped mint, but if you're buying mint from the store you can definitely use less.  And if you're really a mint lover like I am, be sure to check after the recipe for more ideas for salads with fresh mint!

Drain the chickpeas into a colander placed in the sink and then rinse with cold water until no more foam appears. 

I used all the zest and juice from a large lemon (and even added a little more lemon juice when I tasted the finished salad.)  Be sure to zest the lemon first, and then squeeze the juice.

In a bowl big enough to hold all the salad ingredients, whisk together the lemon zest, lemon juice, minced garlic, olive oil, salt, and pepper.

Add the chickpeas and stir to coat them with the dressing.  Let chickpeas marinate while you prep the other ingredients.

One reason this recipe caught my eye is these "cook in the bag" frozen Edamame that I discovered at Smith's Marketplace in Salt Lake.  You could also microwave frozen edamame in a glass container covered with cling wrap.

When the edamame is cooked, drain it well in the same colander.

I used 1/2 cup sliced green onion, but you can use less if you're not that fond of onions.

And I used a full cup of finely chopped mint, but again you can use less if that suits your taste better.

Add the drained edamame, sliced green onion, and chopped mint to the salad bowl and stir to combine.  Taste for seasoning (I added more lemon juice and a tiny bit more salt.)  Serve right away or refrigerate until you want to eat it.



Chickpea (Garbanzo Bean) and Edamame Salad with Lemon and Mint
(Makes about 4 lunch salads or 6 side-dish servings, recipe adapted quite a bit from one found in The South Beach Diet Super Quick Cookbook.)

Dressing Ingredients:
zest and juice of one large lemon (at least 1 T zest and 2-3 T juice + more juice for seasoning the finished salad if desired)
1/2 tsp. minced garlic
2 T olive oil
salt and fresh ground black pepper to taste

Salad Ingredients:
1 can (15.5 oz) chickpeas
1 1/2 cup shelled cooked edamame
1/4 - 1/2 cup thinly sliced green onion (scallions)
1 cup finely chopped fresh mint (or less)

Instructions:
Drain garbanzo beans into a colander placed in the sink and rinse well with cold water until no more foam appears.  Let beans drain well (I pat them dry with a paper towel if they still seem wet.)   If using frozen edamame, microwave for about 5 minutes.  (You can microwave the desired amount in a glass bowl covered with cling-wrap, or use the microwave-in-the-package kind like I did.)

Zest the lemon using a microplane grater or the finest side of a regular grater, then squeeze the lemon juice.  You need at least 1 T lemon zest and 2-3 T lemon juice.  In a plastic or glass bowl large enough to hold all the salad ingredients, whisk together the lemon zest, lemon juice, minced garlic, olive oil, salt, and fresh ground black pepper.  Add the drained chickpeas and stir so the beans are well-coated with dressing.  Let beans marinate in the dressing while you prep the other ingredients.

When edamame is cooked, drain well in the same colander you used for the beans.  Thinly slice green onions.  Wash mint, spin dry or dry with paper towels, and finely chop enough to make 1 cup chopped mint, or less if you're not that fond of mint.

Add the edamame, sliced green onions, and chopped mint to the bowl with the chickpeas and stir until ingredients are well combined.  Taste for seasoning and add more salt, pepper, or lemon juice as desired.  (I added more lemon juice and a tiny bit of salt.)  Serve right away or refrigerate until you're ready to eat it.  

This still tasted great after it had been in the fridge overnight, but I added a little more lemon juice to brighten the flavor.


South Beach Suggestions:
Everything in this salad is a great choice for a low-glycemic eating plan, and this salad would be a perfect take-to-work-for-lunch salad or side dish salad for any phase of the South Beach Diet.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Interesting Salads with Fresh Mint:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Cucumber and Avocado Salad with Lime, Mint, and Feta from Kalyn's Kitchen
Quinoa Tabbouleh Salad with Parsley and Mint from Kalyn's Kitchen
Spicy Shredded Carrot Salad with Mint, Cilantro, Green Onion, Lime, and Jalapeno from Kalyn's Kitchen
Cannellini Beans in Mint Marinade from Kalyn's Kitchen
Fattoush (Lebanese Salad with Mint, Parsley, Sumac, and Pita Chips) from Kalyn's Kitchen
Fennel Slaw with Mint Vinaigrette from Simply Recipes
Quinoa Salad with Pineapple, Broccoli, and Mint from Gluten Free Goddess
Mint and Parsley Salad with Persian Cucumbers from Modern Beet
Basil-Mint Fruit Salad from Enlightened Cooking
Wheatberry Salad with Cranberries, Feta, and Mint from Not Derby Pie
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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33 comments:

  1. I didn't used to love mint but I've really started to come around to it! What a delicious salad! Two of my favorite legumes!

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  2. Your salad looks fresh, delicious and perfect for summer, Kalyn. I just made a salad with mint yesterday. I don't what it is but mint is so tasty right now; the one I bought was the most fragrant I've ever had.

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  3. I need to look for those bags of edamame to keep in the freezer. They're delicious in so many summer salads.

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  4. I have an abundance of mint in my garden and several cans of garbanzo beans in the pantry - going to pick up some edamame and make this for dinner. It's steaming here in Florida and this is such a refreshing dish. Thanks Kalyn!

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  5. I have a bag of edamame in the freezer. This recipe is perfect for our weekend cookout.

    Thanks Kalyn

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  6. Joanne, I am crazy about mint; glad you're starting to like it.

    Nisrine, mint is so good early in the year when the leaves are young!

    Lydia, I was so happy when I found them. Do you have Kroger there (it's a Kroger product.)

    Briarwood Farm, hope you enjoy! This will be great for hot weather.

    CJ, hope you like it!

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  7. this looks flavourful and aromatic
    delicious looking salad

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  8. My little girls LOVE garbanzo beans and "pops" (their name for edamame.) Can't wait to try this out for their lunches this summer!

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  9. Torview Toronto, glad you like it!

    Shannon, how great to hear about kids who enjoy this type of healthful food! Hope they like it.

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  10. Kalyn, I think that I must be the one and only soul on the planet that has not had the delight of tasting edamame yet!!! I need to get with it, try your recipe, and join the party, huh? How do I subscribe to your blog via blogger? Any way possible? I'm trying to follow you. Hugs, Roz

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  11. Hi Roz,
    Glad you're enjoying the blog. I don't want to add the blogger "followers" gadget because it takes so much sidebar room, but you can still follow from your blogger profile. Here are instructions for How to Follow Blogs in Blogger.

    You can also follow my blog via Twitter, Facebook, RSS reader, or e-mail subscription. Those icons are at the top of the right column.

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  12. Kalyn, this salad looks so tasty and refreshing! I love all of the flavors you've used, and would choose edamame over radishes any day! :)

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  13. Erin, thanks! And I like radishes, but I agree that edamame is perfect here.

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  14. Hi Kalyn, have you thought about taking your blog to your own cooking show? I think you have a wonderful story to tell. There's a new internet tv station called Krazy Good Food TV. If you search for that name it will come up. Anyway, they are looking for people who want their own cooking shows. It's really cool!! My neighbor has her own show there so just thought i would share.

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  15. KD, thanks for the vote of confidence, but having a cooking show is definitely NOT one of my goals. (I hate being on TV!)

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  16. So excited to see a recipe that I had all the ingredients for to go as a side dish to smoked brisket. We had this for dinner tonight and it was great. I used only about half the mint and used lemon mint which is growing like crazy around the house. Yummy! Even the three year old liked it!

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  17. Merrill, I love the idea of using lemon mint in this! Glad it was a hit.

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  18. Kalyn, this recipe looks delicious! I absolutely love lemon and mint in summer salads..yum!

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  19. Hi Kalyn, great recipe! I absolutely love lemon and mint in fresh summer salads..yum!

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  20. Thanks Kristen. I am a huge mint fan. Just give me a salad with some fresh mint and I'm going to like it!

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  21. How odd, I got the comment from Kristen in my e-mail first. Traveling Diva, I was not ignoring you, honest! So glad you like the salad!

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  22. Thanks Britt. I loved it, especially with the extra mint!

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  23. This salad is a winner. It has all my favorite ingredients. I have all the ingredients so I am going to make this tonight. Thanks!

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  24. Quay Po Cooks, so glad you like it. (And fun hearing from someone in Malaysia too!)

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  25. What a great salad! Delicious, refreshing,healthy, filling-- I'll be making it a lot this summer. Thanks for yet another winner, Kalyn!

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  26. Corinna, so glad you like it!

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  27. Also wanted to add this was even better after sitting overnight. Big batches!

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  28. Corinna, I agree. I thought it was great for several days.

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  29. I made this for a group of vegan and carnivorous friends this weekend...a HUGE hit. Thank you! I shared the recipe (and leftovers) with everyone!

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  30. Hi, Kalyn. Longtime lurker, first-time commenter. I just had to get on to tell you how much I love this salad! I have made it a few zillion times now, and I can tell you it adapts like a dream.

    My favorite is actually subbing parsley for the mint and lime for the lemon. (I tried cilantro, too, and am surprised to say that the parsley works better.) Someday I might give this a whirl with some fresh orange juice and tarragon. I bet that would work, too. BIG thanks for the recipe!

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  31. Kerri, so glad you're enjoying it. I need to try some of your versions!

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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. Sometimes I'm answering by iPhone, so my replies may be short!

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