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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 and this tasty recipe is also gluten-free and South Beach Diet friendly!

Click here to PIN these tasty Garlicky Roasted Chickpeas!

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com

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 in dishes like these Garlicky Roasted Chickpeas with Feta, Mint, and Lemon 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.

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com
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.

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com
I mixed together the olive oil, minced garlic, red pepper flakes, salt, and pepper to be sure spices were well-distributed.

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com
Spread drained chickpeas into a large rectangular baking dish; then mix in olive oil mixture.  Put in oven that’s preheated to 375F/190C.

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com

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

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com

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

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com
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. 

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com

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. 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.

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.

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South Beach Diet 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.  

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

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

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon found on KalynsKitchen.com
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51 comments on “Garlicky Roasted Chickpeas (Garbanzo Beans) with Feta, Mint, and Lemon”

  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!

  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.

  3. Oh my, this looks delicious!

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

  5. 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!

  6. 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!

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

  8. 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.

  9. 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!

  10. 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!

  11. 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!

  12. 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.

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

  14. 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. 🙂

  15. 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?

  16. 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."

  17. 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. 😉

  18. 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.

  19. 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.

  20. 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!

  21. 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

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

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

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

  25. PS. Smart tweak with the less feta/ more mint.

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

  27. I am going to have to try roasting some chickpeas!

  28. 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!"

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

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

  31. 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.

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

  33. I love roasted garbanzo beans! Delcious!

  34. Lauren, me too.

    Stephanie, Glad you enjoyed the recipe!

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

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

  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!

  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.

  39. Katherine, so glad you liked it!

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

  41. 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

  42. 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!

  43. 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 🙂

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

  45. 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!

  46. Just made this tonight for the first time, and it was just as good as it looks! I’ve been looking for an excellent “standby” recipe for when we have vegetarian friends over for dinner, and this definitely fills the bill. Thank you!

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