Roasted Vegetable Salad with Garbanzos
Roasting vegetables and the beans together adds amazing flavor to this Roasted Vegetable Salad with Garbanzos and there’s Feta Cheese as well!
When he was staying at my house, my brother Rand came home one day with a vegetable and 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 Vegetable Salad with Garbanzos.
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. And if you don’t have basil I think chopped parsley would be delicious as well.
Garbanzo beans do have some carbs of course, but you can easily make this lower in carbs by using a lot more vegetables and less beans! And 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.
How to Make Roasted Vegetable Salad with Garbanzos:
(Scroll down for complete recipe with nutritional information.)
- Rinse and drain the 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’d use 2 red peppers and 1 can of beans, 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 Roasted Garbanzo and Vegetable Salad to taste with more salt and fresh ground black pepper as desired, and serve slightly warm or at room temperature.
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 Avocado Salad ~ Kalyn’s Kitchen
Deconstructed Hummus Chickpea Salad ~ Umami Girl
Chickpea Salad with Tomatoes, Olives, and Herbs ~ Kalyn’s Kitchen
- one 15 oz. can 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
- 1 T minced garlic
- salt and fresh-ground black pepper to taste
- 1/2 cup crumbled Feta (or more)
- one 6 oz. can black olives, drained and cut in half
- 3/4 cup sliced fresh basil leaves (see notes)
- 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 the beans 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.
Use 1/2 cup chopped parsley if you don’t have basil or it's not in season.
Recipe created by Kalyn after experimenting with variations on a salad Rand brought home.
Amount Per Serving: Calories: 201Total Fat: 13gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 8mgSodium: 449mgCarbohydrates: 18gFiber: 5gSugar: 5gProtein: 6g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
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 original 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. This salad has 13 net carbs per serving which might high in carbs for traditional low-carb diets but you could make a lower-carb version by using even more roasted veggies and less beans.
Find More Recipes Like This One:
Use Meatless Recipes or Salads to 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.