Organic Vitality Wellness Chickpea Salad
This Chickpea Salad is not only easy to make but also nutritious and versatile. You can adjust the vegetables based on what's in season or what you have on hand. Enjoy as a light meal, a side dish, or even as a filling for wraps!
Ingredients:
1 can (15 oz) organic chickpeas, drained and rinsed
1 medium cucumber, diced
1 medium tomato, diced
1 small red onion, finely chopped
1 bell pepper )any color), diced
1/4 cup fresh parsley or cilantro, chopped
2 tablespoons olive oil
1 tablespoon apple cider vinegar (or lemon juice)
1 teaspoon Dijon mustard (optional)
Salt and pepper to taste
1/2 teaspoon** garlic powder (optional)
1/4 teaspoon** cumin (optional)
Instructions:
1. Prepare the Chickpeas: In a large mixing bowl, add the drained and rinsed chickpeas. Gently mash some of the chickpeas with a fork, leaving a few whole for texture.
2. Add Vegetables: Add the diced cucumber, tomato, chopped onion, and bell pepper to the bowl with the chickpeas.
3. Make the Dressing: In a small bowl, whisk together the olive oil, apple cider vinegar (or lemon juice), Dijon mustard (if using), salt, pepper, garlic powder, and cumin.
4. Combine Everything: Pour the dressing over the chickpea and vegetable mixture. Toss everything together gently until well combined.
5. Garnish: Sprinkle freshly chopped parsley or cilantro on top for added flavor.
6. Chill and Serve: You can serve the salad immediately, but letting it chill in the refrigerator for about 30 minutes will help meld the flavors together.
Enjoy!
Nutritional Information (per serving)
Calories: Approximately 180-220 calories
Protein: 7-8 grams (about 15-16% of the daily value based on a 2,000 calorie diet)
Total Fat: 7-10 grams (about 10-15% of daily value)
Saturated Fat: 1 gram
Carbohydrates: 24-30 grams (about 8-10% of daily value)
Fiber: 6-8 grams (about 24-32% of daily value)
Sugars: 3-5 grams
Vitamins and Minerals per Serving
Vitamin A: 10-15% of daily value (from bell peppers and tomatoes)
Vitamin C: 20-30% of daily value (from bell peppers, tomatoes, and cucumber)
Vitamin K: 10-15% of daily value (from parsley or cilantro)
Folate: 15-20% of daily value (from chickpeas and vegetables)
Iron: 10-15% of daily value (from chickpeas)
Magnesium: 10% of daily value (from chickpeas)
Key Nutritional Highlights
High in Fiber: Chickpeas and vegetables provide a great source of dietary fiber, supporting digestive health.
Rich in Protein: Chickpeas are a fantastic plant-based protein source.
Vitamins and Antioxidants: The fresh veggies ensure a good mix of essential vitamins and antioxidants.
Note
You can customize the ingredients, and the nutritional values will change accordingly. For more precise measurements, it’s best to use a nutritional calculator or app where you can input the specific brands and quantities you use.
Enjoy your chickpea salad!
