Mediterranean Chickpea Salad

This is a terrific salad with vibrant colors and a great combination of flavors. It’s also quite versatile:  it’s a great side dish to bring to a pot-luck or BBQ, a nutritious meal you can pack for tasty lunch, and stuff any leftovers into a pita for a nutritious sandwich.  Exact measurements aren’t important, so feel free to add more or less of what’s listed.

Ingredients

  • 2 cups cooked chickpeas (one 19-oz can chickpeas, drained)
  • 1 15-oz can artichoke hearts (in water), drained and chopped
  • 1 cup diced cucumber
  • 1 cup diced red or green pepper
  • 1/2 cup chopped red onion (or green onions)
  • 1.5 cups cherry or grape tomatoes, halved
  • 1/2 cup crumbled light feta cheese (or more, to taste)
  • 1/2 cup fresh parsley (flat leaf/Italian works best), finely chopped
  • 1/4 cup fresh mint leaves, finely chopped
Dressing
  • 3 tbsp.  fresh lemon juice
  • 2 tbsp. extra-virgin olive oil
  • 2 cloves garlic, chopped or pressed
  • 1/8 tsp. salt
  • 1/8 tsp. sugar
  • Freshly ground pepper

 Directions

  1. In a large bowl, combine the chickpeas, artichokes, onion, cucumber, pepper, tomatoes, feta cheese, parsley, and mint.
  2. In a small bowl or measuring cup, combine dressing ingredients. Toss over chickpea salad.

This looks pretty served in a bowl lined with greens. Serve at room temperature or chilled.

Makes 8 Generous (1 cup+) Servings.

Nutrition Notes

You can’t go wrong with this salad. . . check out some of the nutrients in these all-star ingredients. . . .

  • Chickpeaschickpeas are a great source of fiber, protein, and B-vitamins.  They are also rich in important minerals, including iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.
  • Artichokes are a good source of vitamin C, potassium, folate, and fiber (1/2 cup contains 6 g fiber and only 25 calories). They also contain the flavonoid silymarin, an antioxidant being studied for cancer prevention potential.
  • garlic no backgroundGarlic contains many protective compounds that are being studied for their disease-fighting effects.
  • Fresh parsley is a good source of vitamin C, and also provides beta-carotene and lutein (another carotenoid) and natural plant compounds (flavonoids and limonene) that may have disease-fighting properties.
  • Sweet peppers not only add colour, but plenty of nutrition. Red peppers are especially rich in Vitamin C, supplying twice as much Vitamin C as one medium orange.
  • Onions contain sulfur compounds that are thought to help cells detoxify potential carcinogens, and are a good source of the dietary flavenoid quercetin, which is associated with reduced chronic inflammation.
  • Tomatoes are rich in lycopene, beta-carotene, and Vitamin C, compounds with potential disease-fighting properties.

Nutrition per Serving

  • 155 calories
  • 7 g protein
  • 20 g carbohydrates
  • 5 g fat (1.3 g sat)
  • 4 mg cholesterol
  • 4.3 g fiber
  • 430 mg sodium
  • 300 mg potassium

You’ll find more healthy recipes here.

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