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Mediterranean Chick Pea Salad

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Mediterranean Chick Pea Salad
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 8
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Go Greek with this tasty and colorful low-fat dish. From Prevention® Healthy Cooking.

Ingredients

1
can (15 oz) Chick Peas, 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

Directions

  • 1 In a large bowl, combine the Chick Peas, 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.
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Tips  

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

Meals That Heal from Prevention® (2001) p. 129

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
110
(
Calories from Fat
25
)
Daily Value
Total Fat
3g
5%
(
Saturated Fat
0g
0%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
80mg
3%
Potassium
270mg
8%
Total Carbohydrate
17g
6%
(
Dietary Fiber
4g
15%
,
Sugars
3g
)
Protein
5g
Daily Value*:
Vitamin A
35%
35%
Vitamin C
90%
90%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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