Low Fat Mediterranean Chickpea Salad
Brighten up your plate with this Low Fat Mediterranean Chickpea Salad, a fresh and vibrant dish packed with wholesome ingredients and big flavor. This healthy salad combines protein-rich chickpeas, crisp cucumber, sweet cherry tomatoes, crunchy red bell pepper, and fiery red onion, all tossed in a zesty homemade dressing of lemon juice, red wine vinegar, olive oil, and garlic. Fresh parsley and mint add a burst of fragrant Mediterranean flair. Ready in just 15 minutes and perfect for a light meal or refreshing side dish, this heart-healthy salad is low-fat, nutrient-rich, and totally delicious. Enjoy the harmonious blend of textures and tangy flavors while you fuel your body with goodness!
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Recipe Information
Ingredients
- 400 grams canned chickpeas
- 200 grams cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 15 grams fresh parsley
- 10 grams fresh mint
- 1 large lemon
- 1 tablespoon extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the canned chickpeas thoroughly under cold water. Set them aside to dry slightly.
Halve the cherry tomatoes. Dice the cucumber, red bell pepper, and half of the red onion into small, uniform pieces.
Finely chop the fresh parsley and mint. These will add vibrant, fresh flavors to your salad.
In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red bell pepper, and red onion.
Zest and juice the lemon, collecting the juice in a small bowl. Add the lemon zest to this as well.
In the same bowl, whisk together the lemon juice and zest, extra virgin olive oil, red wine vinegar, and a finely minced garlic clove. Season with salt and black pepper.
Pour the dressing over the salad ingredients in the mixing bowl. Toss everything together until the salad is well coated in the dressing.
Gently fold in the chopped parsley and mint.
Allow the salad to rest for a few minutes before serving, which will let the flavors meld together.
Serve the salad cold or at room temperature. Enjoy as a side dish or as a delightful, light main.
Nutrition Facts
Calories |
639 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2381 mg | 104% | |
| Total Carbohydrate | 96.3 g | 35% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 27.5 g | ||
| Protein | 23.7 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 308 mg | 24% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2122 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
