Mediterranean Chickpea Salad

Healthier_Me

Prep Time:15 min
Start to Finish:30 min
makes:8 servings

1 can (15 oz) chickpeas, rinsed and drained
3 plum tomatoes, chopped
2 roasted red peppers, chopped
1/2 small red onion, quartered and thinly sliced
1/2 cucumber, peeled, halved, seeded, and chopped
2 tablespoons chopped parsley
2 cloves garlic
3 tablespoons lemon juice
1 1/2 teaspoons extra-virgin olive oil
1 1/2 teaspoons flaxseed oil
1/4 teaspoon salt

1. In a large bowl, combine the chickpeas, tomatoes, peppers, onion, cucumber, parsley, garlic, lemon juice, olive oil, flaxseed oil, and salt. Toss to coat well. Let stand for at least 15 minutes to allow the flavors to blend.



Nutritional Information

1 Serving: Calories 110 (Calories from Fat 25); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 80mg; Total Carbohydrate 17g (Dietary Fiber 4g, Sugars 3g); Protein 5g Percent Daily Value*: Vitamin A 35%; Vitamin C 90%; Calcium 4%; Iron 10% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1 oz-equivalents Meat & Beans, 1/2 c Vegetables

A Healthy Twist
Top the salad with 6 tablespoons of feta cheese for a tangy, creamy note, plus a bone-boosting benefit of dairy calcium.

Healthier_Me

Prep Time:15 min
Start to Finish:30 min
makes:8 servings

1 can (15 oz) chickpeas, rinsed and drained
3 plum tomatoes, chopped
2 roasted red peppers, chopped
1/2 small red onion, quartered and thinly sliced
1/2 cucumber, peeled, halved, seeded, and chopped
2 tablespoons chopped parsley
2 cloves garlic
3 tablespoons lemon juice
1 1/2 teaspoons extra-virgin olive oil
1 1/2 teaspoons flaxseed oil
1/4 teaspoon salt

1. In a large bowl, combine the chickpeas, tomatoes, peppers, onion, cucumber, parsley, garlic, lemon juice, olive oil, flaxseed oil, and salt. Toss to coat well. Let stand for at least 15 minutes to allow the flavors to blend.



Nutritional Information

1 Serving: Calories 110 (Calories from Fat 25); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 80mg; Total Carbohydrate 17g (Dietary Fiber 4g, Sugars 3g); Protein 5g Percent Daily Value*: Vitamin A 35%; Vitamin C 90%; Calcium 4%; Iron 10% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1 oz-equivalents Meat & Beans, 1/2 c Vegetables

A Healthy Twist
Top the salad with 6 tablespoons of feta cheese for a tangy, creamy note, plus a bone-boosting benefit of dairy calcium.