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Kalyn's Kitchen

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.

Click here to PIN these tasty Garlicky Roasted Chickpeas!

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

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!

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon 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. 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.

Ingredients:

  • 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)

Directions:

  1. Preheat oven to 375F/190C.
  2. Dump chickpeas into a colander placed in the sink and rinse with cold water until no more foam appears.
  3. Let chickpeas drain at least 5 minutes.  (You can pat them dry with paper towels if they still seem wet after that.)
  4. Mix together the olive oil, finely minced garlic, red pepper flakes, salt, and fresh ground black pepper.
  5. Spray a large rectangular baking dish with nonstick spray (11 X 7 or slightly larger).
  6. 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.
  7. While chickpeas are roasting, wash mint, spin dry or dry with paper towels, and finely chop with large chef’s knife.
  8. Crumble Feta.
  9. Start to check chickpeas after 15 minutes, and as soon as they are hot and barely beginning to crisp on top remove from oven.
  10. 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.)
  11. Let chickpeas cool 5 minutes, then stir in crumbled Feta and chopped mint.
  12. Season with more salt and fresh ground black pepper if desired.
  13. Serve warm, with lemon wedges to squeeze over the finished dish if desired.

Notes:

Recipe adapted from The Bon Appetit Cookbook: Fast Easy Fresh.

All images and text ©

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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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

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51 comments on “Garlicky Roasted Chickpeas with Feta, Mint, and Lemon”

  1. 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!

  2. 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!

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

  4. 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 🙂

  5. 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!

  6. 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

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

  8. Katherine, so glad you liked it!

  9. 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.

  10. i've been making this dish for the last six months, at least once every two weeks.
    i'm making it now &its amazing!

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

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

  13. Lauren, me too.

    Stephanie, Glad you enjoyed the recipe!

  14. I love roasted garbanzo beans! Delcious!

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

  16. 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.

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

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

  19. 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!"

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

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

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

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

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

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

  26. 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

  27. 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!

  28. 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.

  29. 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.

  30. 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. 😉

  31. 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."

  32. 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?

  33. 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. 🙂

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

  35. 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.

  36. 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!

  37. 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!

  38. 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!

  39. 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.

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

  41. 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!

  42. 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!

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

  44. Oh my, this looks delicious!

  45. 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.
    Sam

  46. 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!

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