Garlicky Roasted Chickpeas with Feta, Mint, and Lemon
I think these Garlicky Roasted Chickpeas (Garbanzo Beans) with Feta, Mint, and Lemon are perfect idea for a low-glycemic summer side dish, and this tasty recipe is also gluten-free and South Beach Diet friendly! Use Dried Beans to find more recipes like this one.
I’m not a vegetarian and probably never will be, but I do love plant foods like vegetables, beans, and grains in dishes like these Garlicky Roasted Chickpeas with Feta, Mint, and Lemon and I think this is a perfect easy side dish for summer. I’m someone who eats dried beans sparingly on my carb-conscious approach to eating, but I would definitely indulge in these once in a while. And the trick of roasting the chickpeas adds so much flavor to this dish!
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. But if you want to lower the glycemic index even more, I certainly wouldn’t mind a bit more Feta!
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.
I used 3/4 cup crumbled Feta, but next time I’d use a full cup; your choice on that! 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.
Make it a Meatless Meal:
For a meatless dinner 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):
Curried Chickpea Salad – From Joan’s on Third, Los Angeles from Kalyn’s Kitchen
Crockpot Eggplant and Tomato Stew with Garbanzo Beans from Fat Free Vegan Kitchen
Spicy Red Lentil and Chickpea Stew / Paula’s Moroccan Lentil Stew from Kalyn’s Kitchen
Moroccan Chickpea Barley Salad from Simply Recipes
Socca (Garbanzo or Chickpea Flatbread Pancake from France) from Kalyn’s Kitchen
Garlicky Roasted Chickpeas with Feta, Mint, and Lemon
These Garlicky Roasted Chickpeas (Garbanzo Beans) with Feta, Mint, and Lemon are a perfect idea for a low-glycemic summer side dish.
- 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 (use the amount you prefer)
- 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.
Recipe adapted from The Bon Appetit Cookbook: Fast Easy Fresh.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Garlicky Roasted Chickpeas with Feta, Mint, and Lemon a great dish 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. Dried beans are too high in carbs for a low-carb diet plan.
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 might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
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