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5 from 2 votes

Chopped Salad with Chickpeas

This Mediterranean-inspired chopped salad offers a balanced blend of fresh vegetables, chickpeas, and feta cheese, providing fiber, protein, and healthy fats for a diabetes-friendly meal. The homemade dressing, with flax oil and sunflower oil, helps manage glucose absorption, making this dish an excellent option for those managing blood sugar levels.
Servings: 8
Calories: 150.2kcal
Prep Time15 minutes
Total Time15 minutes

Ingredients

  • 1 head lettuce romaine, chopped to bite-size
  • 1 tomato large, diced
  • ½ cucumber diced
  • ½ cup chickpeas canned, rinsed, and drained
  • ½ cup green onion chopped
  • ½ cup peas frozen or fresh
  • ¼ cup mint fresh, minced
  • ½ cup feta cheese diced or crumbled

Dressing

  • 2 tbsp water
  • 2 tbsp apple cider vinegar
  • 1/2 tsp maple syrup
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 1/2 tsp soy sauce reduced sodium
  • 1/2 clove garlic minced
  • 1/3 cup olive oil

Instructions

  • Prepare the dressing by combining water, apple cider vinegar, maple syrup, salt, pepper, soy sauce, garlic and olive. Puree or mix together by hand.
    2 tbsp water, 2 tbsp apple cider vinegar, 1/2 tsp maple syrup, 1/2 tsp salt, 1/8 tsp pepper, 1/2 tsp soy sauce, 1/2 clove garlic, 1/3 cup olive oil
  • To a salad bowl, combine romaine lettuce, tomato, cucumber, chickpeas, green onion, peas, mint, and feta cheese.
    1 head lettuce, 1 tomato, ½ cucumber, ½ cup chickpeas, ½ cup green onion, ½ cup peas, ¼ cup mint, ½ cup feta cheese
  • Pour the dressing over the salad and toss until well combined.

Cooking Tips

  • Dressing: Adjust the salt and tamari for a lower sodium option if necessary.
  • Layering: For an attractive presentation, layer the ingredients in a large glass bowl before tossing them with the dressing.
  • Storage: The dressing can be stored separately for up to a week in the refrigerator, making it convenient for future salads.

Nutrition

Nutrition Facts
Chopped Salad with Chickpeas
Amount per Serving
Calories
150.2
% Daily Value*
Fat
 
11.6
g
18
%
Saturated Fat
 
2.6
g
16
%
Cholesterol
 
8.3
mg
3
%
Sodium
 
273.5
mg
12
%
Potassium
 
315.9
mg
9
%
Carbohydrates
 
8.7
g
3
%
Fiber
 
3.4
g
14
%
Sugar
 
2.7
g
3
%
Protein
 
4
g
8
%
Vitamin C
 
9.6
mg
12
%
Vitamin D
 
0.04
µg
0
%
Calcium
 
91.8
mg
9
%
Iron
 
1.5
mg
8
%
Magnesium
 
26.3
mg
7
%
Zinc
 
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.