Monday, April 22, 2013

Roasted Garbanzo and Vegetable Salad Recipe with Garlic, Feta, Olives, and Basil

If you're not a garbanzo fan, make this with another type of beans, but you must try this salad where the beans are roasted with the vegetables!

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.)

Spread the beans and vegetables out on a roasting pan coated with olive oil or non-stick spray.

Roast at 400F/200C for about 20 minutes, or until vegetables are starting to soften.

While the vegetables and beans are roasting, crumble the feta and cut olives in half.

Whisk together olive oil, red wine vinegar, and lemon juice to make the dressing.

Cut the basil leaves into thick slices.

When the vegetables are done, toss with the dressing and then let cool about 10-15 minutes.

Then mix in the Feta and black olives.

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.)

Ingredients:
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)

Dressing Ingredients:
1 T red wine vinegar
1 tsp. fresh lemon juice
2 T olive oil

Instructions:
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.

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South Beach 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. 

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 Delicious Meatless Salads with Garbanzo Beans (Chickpeas):
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Pan-Fried Chickpea Salad ~ 101 Cookbooks
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
(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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30 comments:

  1. I've actually never roasted chickpeas before but I love the idea of doing it for a salad! It must add such a great crunch!

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  2. Joanne, these were not roasted to the point of getting crunchy, but the roasting adds a nice chewy texture to the salad.

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  3. This looks like my lunch for today! Thanks :)

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  4. wow, wow and oh my, wow! this looks absolutely stunning. If only I could get the rest of my family to eat something like this as a dinner. i'll have to make it as a lunch for me.

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  5. Thanks Christina and mbsings; glad you are liking it.

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  6. Maybe it is the incoming snowstorm, or maybe it is the wish that the basil plants I bought a few weeks ago could be planted outside that make me want to make this today. The salad looks delicious and I have all of the ingredients ready to go. So instead of making a hearty chili or meatballs for this snowstorm,I'm going to welcome the snow with salad in hopes that lighter fare...and spring will be just around the corner. Thank you!

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  7. Jane, I'm going to cross my fingers that the salad will hurry Spring along!

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  8. Hi Kalyn, This looks delicious! But could you tell me how many does this serve?

    Lisa

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  9. Sounds great! I am trying this for lunch today, but I think I'll sub Kalamata olives since I have them on hand. I think they might pair nicely with the feta.

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  10. Lisa, the recipes says "makes 6-8 servings."

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  11. Julie, I think Kalamata olives would be great in this!

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  12. I don't think I've ever roasted garbanzo beans - what a great idea to bring out the deeper flavors in a salad!

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  13. Thanks TW! I loved the roasted garbanzos in this.

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  14. I've only roasted chickpeas for tapas, never to use in a salad. Brilliant idea!

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  15. This sounds fantastic! I absolutely LOVE roasted chickpeas, and have been trying to think of new ways to incorporate them into my meals. This recipe will be perfect!

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  16. Lydia, I still remember those amazing roasted chickpeas we had in Boston!

    CleanEatingVeggieGirl, glad you like!

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  17. Garbanzo beans and olives are two of my favorite ingredients! This looks delicious, Kalyn!

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  18. Thanks Kierstin; glad you like it!

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  19. Such a pretty salad, loaded with flavor.

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  20. I think I could eat this every day for lunch. Thanks

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  21. You make the best salads, Kalyn. This one sounds fantastic - I love the idea of roasting everything together.

    P.S. I can't wait to see your new kitchen!

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  22. Thanks Susan! And the new kitchen is coming on Thursday.

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  23. I love this salad. These are all things that I generally have on hand so thank you! Add a piece of broiled chicken and even my husband would call it dinner.

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  24. Long time lurker here. Just bought a SB book and dipping toes in. Right now phase I is confusing. Is there a SB reason why you didn't throw in some roasted cherry tomatoes? Is there a reason to not eat same food over and over? I like to eat the same thjng day after day for work and then go all cray-zay on the weekend. Experiment. I could see myself eating this salad every day. My big question is are tomatoes in or out re SB? Thank you.

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  25. Kathaleeny, tomatoes are fine for South Beach. The newer book (South Beach Diet Supercharged) has more complete food lists than the earlier books. Good luck!

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  26. Thanks. You are so good about responding. I'll check out that book.

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  27. I made this with what I had on hand which was cherry tomatoes instead of peppers, kalamata olives, and no cheese. Really delicious!! Thank you!

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  28. Camille, I love it when people are able to adapt with what they have; so glad you liked it!

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