chickpea salad

Chickpea Salad

vegetarian label gluten free label


This is a delicious and healthy chickpea salad.

It has a lovely mix of flavors, with the lemon juice and olive oil dressing and colorful vegetables.

The parsley and mint add both flavor and nutritional value.

This recipe is gluten free and vegetarian, as well as vegan if you omit the cheese.

I hope you enjoy it this fabulous (and very healthy) salad recipe.


Ingredients:
2 garlic cloves, minced
1/3 cup olive oil (75 ml)
1 large lemon, finely grated zest and juice
2 - 19 ounce cans chickpeas, drained and rinsed (2 x 540 ml)
3 tablespoons red onion, finely chopped (45 ml)
1/2 red pepper, thinly sliced
1/4 cup packed fresh mint, chopped (50 ml)
2 tablespoons fresh parsley, chopped (30 ml)
3/4 cup feta cheese, crumbled (175 ml)
salt and pepper to taste

Directions:
In a small bowl, whisk together the garlic, oil, lemon zest, lemon juice and pepper to taste.

In a large bowl, gently combine the chickpeas, mint, red onion, peppers and parsley. Pour the dressing over the chickpea mixture. Sprinkle the feta on the top and toss to combine. Taste and season with salt and additional pepper, if you think you need it.

Serves 4 as a main dish or large side dish or up to 8 as a side dish serve with other salads.


Variations:
  • For great color use a mix of red, orange and yellow peppers.
  • Add a bit of thinly sliced cucumber if you wish.





Nutrition Analysis for Chickpea Salad:

Amount Per Serving:

Calories 616
Calories from Fat 182
Total 20.2 g
Saturated Fat 4.2 g
Cholesterol 13 mg
Sodium 211 mg
Total Carbohydrates 84.6 g
Dietary Fiber 24.2 g
Sugars 15.7 g
Protein 28.4 g
Vitamin A 12%
Vitamin C 38%
Calcium 22%
Iron 50%


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Did You Know?...

A chick pea salad like this is so healthy for us and so versatile.

Chick peas are the main ingredient in delicious hummus, a Middle Eastern spread. They are also wonderful in soups or sprinkled over any lettuce salad.

Legumes and pulses are somewhat high in carbohydrates, so people with diabetes need to manage how much of them they eat, but the provide lots of fiber and protein and are naturally low in fat, so they are a great addition to any diet.

This healthy salad recipe makes a great year round side dish or the main part of a vegetarian meal.

If you like this chickpea salad you will love some of our other healthy recipes too. Find them here.



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