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.
- Suitable for diets:
- Kidney Friendly
- Low-Carb
- Mg Rich
- Vegetarian
Servings:
Why Diabetes Friendly?
- High Fiber: The chickpeas, peas, and various vegetables provide dietary fiber, aiding in slow digestion and blood sugar management.
- Balanced Fats: Olive oil in the dressing provides healthy fats that slow glucose absorption, stabilizing blood sugar.
- Low Carbohydrate: The salad consists mostly of low-carb vegetables, making it a suitable choice for those managing blood sugar levels.
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Equipment
- Small bowl
- Salad bowl
Ingredients
- lettuce (romaine, chopped to bite-size) 1 head
- tomato (large, diced) 1
- cucumber (diced) ½
- chickpeas (canned, rinsed, and drained) ½ cup
- green onion (chopped) ½ cup
- peas (frozen or fresh) ½ cup
- mint (fresh, minced) ¼ cup
- feta cheese (diced or crumbled) ½ cup
Dressing
- water 2 tbsp
- apple cider vinegar 2 tbsp
- maple syrup 1/2 tsp
- salt 1/2 tsp
- pepper 1/8 tsp
- soy sauce (reduced sodium) 1/2 tsp
- garlic (minced) 1/2 clove
- olive oil 1/3 cup
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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.
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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.
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FAQ
- Can this be made vegan?
Yes, by omitting the feta cheese or substituting it with vegan cheese. - Is this salad gluten-free?
Yes, as long as the tamari or soy sauce used in the dressing is gluten-free. - How can I store this salad?
It's best to store the dressing separately and mix it in right before serving to maintain the freshness and crispness of the salad.
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Nutrition
Per serving
Calories: 150.2kcal
Carbohydrates: 8.7g
Fiber: 3.4g
Sugar: 2.7g
Fat: 11.6g
Saturated Fat: 2.6g
Trans Fat:
Protein: 4g
Nutrition Facts
Chopped Salad with Chickpeas
Serving Size
1 cup
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.
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