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.
- 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
- 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
- In a large bowl, combine the chickpeas, artichokes, onion, cucumber, pepper, tomatoes, feta cheese, parsley, and mint.
- 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.
You can’t go wrong with this salad. . . check out some of the nutrients in these all-star ingredients. . . .
- Chickpeas 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 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
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