Roasting the beans with the vegetable adds amazing flavor to this Roasted Garbanzo and Vegetable Salad Recipe with Garlic, Feta, Olives, and Basil, and this meatless salad is also low-glycemic, gluten-free, and South Beach Diet friendly. Use the Recipes-by-Diet-Type Index to find more recipes like this one.
When he was staying at my house, my brother Rand came home one day with a garbanzo salad from the market. The salad was okay but not anything that was especially memorable, but doctoring up that salad to give it a bit more wow was what inspired this Roasted Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil. And everything about the salad I came up with was perfect (if I do say so myself), including the way I roasted the garbanzos, red bell peppers, and red onions with garlic to add more flavor, the savory saltiness from the Feta and olives, and extra punch from sliced fresh basil added at the end. I'm growing basil in the window of that new kitchen I keep promising to show you, but if you don't have basil I think chopped parsley would be delicious as well.
Substantial salads made from beans are something I'd happily eat for a meatless lunch or dinner pretty much any time of year, but I do think that bean salads can easily be ho-hum if they're not flavored up quite a bit like this one is. If you're eating this for the South Beach Diet, remember that beans are a limited food for Phase One, although with the other vegetables and cheese here, I think you could eat a pretty good sized portion. This roasted garbanzo salad with loads of flavor is my Meatless Monday recipe for this week. If you're someone who hasn't warmed up to garbanzo beans that much, try another type of beans, but please don't skip the step of roasting the beans with the red bell pepper, red onion, and minced garlic.
(Find more meatless recipes by using the label Meatless Monday or checking Vegetarian Recipes in the recipe index. I'm also doing a meatless slow cooker recipe each Monday on Slow Cooker from Scratch. For more Meatless Monday ideas from other bloggers, follow our Meatless Monday board on Pinterest, or check Meatless Monday at BlogHer.)
Rinse and drain the two cans of garbanzo beans (also called chickpeas) in a colander placed in the sink.
When garbanzos are well-drained, toss with the chopped bell pepper, chopped red onion, minced garlic, and olive oil, and season with salt and fresh ground black pepper. (Next time I would use 2 red peppers, so that is how I'm writing the recipe.)
Gently mix in the sliced basil (or chopped fresh parsley), season salad to taste with more salt and fresh ground black pepper as desired, and serve slightly warm or at room temperature.
Roasted Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil
(Makes 6-8 servings; recipe created by Kalyn after experimenting on a salad Rand brought home.)
2 cans (15 oz.) garbanzo beans, rinsed well with cold water and drained
2 large red bell peppers, seeds and stem removed and chopped into pieces about 3/4 inch square
1 large red onion, peeled and chopped into pieces about 3/4 inch square
2 T olive oil (plus more for brushing roasting sheet if you don't use non-stick spray)
1 T minced garlic
salt and fresh-ground black pepper to taste
1/2 cup crumbled Feta
1 can (6 oz. drained weight) black olives, drained and cut in half
3/4 cup sliced fresh basil leaves (or use 1/2 cup chopped parsley if you don't have basil)
1 T red wine vinegar
1 tsp. fresh lemon juice
2 T olive oil
Preheat oven to 400F/200C. Put garbanzo beans in a colander placed in the sink and rinse well with cold water until no more foam appears, then let drain well. (You can blot dry with paper towels if you need to speed up the draining step.)
While garbanzos drain, chop red bell peppers and red onion. Toss drained garbanzos, chopped red bell pepper, chopped red onion, minced garlic, and olive oil and spread out on a baking sheet that you've sprayed with olive oil or non-stick spray. Season to taste with salt and fresh-ground black pepper. Roast the beans and vegetables about 20 minutes, or until vegetables are starting to soften.
While garbanzos and vegetables roast, crumble the feta, drain the olives and slice in half, and wash the basil, spin dry, and slice into strips.
When garbanzos and vegetables are done, put back into the bowl and toss with dressing, then let cool for about 10-15 minutes. When cooled, stir in the Feta and sliced olives. Add the strips of basil (or chopped parsley) and stir gently to combine. Season again with salt and fresh ground black pepper (to taste; I didn't add much salt). Serve slightly warm or at room temperature.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Dried beans are limited to 1/3 to 1/2 cup serving size for Phase One of the South Beach Diet, but for a salad like this with lots of other low-glycemic ingredients mixed in with the beans, you can have a moderate-sized serving even for phase one. You could serve this with a big green salad, or on a bed of lettuce if you want to make the servings stretch a bit farther. The beans would probably make this too high in carbs for traditional low-carb diets.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
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More Delicious Meatless Salads with Garbanzo Beans (Chickpeas):
Mediterranean Spinach Salad with Garbanzos ~ Kalyn's Kitchen
Crispy Chickpea and Butternut Squash Salad ~ Mountain Mama Cooks
Garbanzo, Tomato, and Cilantro Salad ~ Kalyn's Kitchen
Deconstructed Hummus Chickpea Salad ~ Umami Girl
Chickpea Salad with Tomatoes, Olives, Basil, and Parsley ~ Kalyn's Kitchen
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