Italian
Chickpea, Tomato, & Cucumber Salad

After a few cool, rainy months here in Florida, we are finally enjoying sunny, warm days that are more typical of the Florida winter. When the temperatures rise I tend to make a lot more salads for lunch and dinner. For lunch I like to prepare salads using whole grains or legumes and lots of colorful and crunchy vegetables.

I usually make a big salad that my husband and I can enjoy for a few days. This type of salad keeps well in the refrigerator and can be a side dish for a dinner served with grilled meat or poultry or for a light lunch. It also adapts well to outdoor dinners or school or office lunches.

Adding grains or dried beans to your basic vegetable-based salad adds protein and fiber and creates a heartier salad that keeps you full for hours. I always keep canned beans in my pantry to add to soups and salads to add nutritional value and to turn a simple dish into a main course.

In addition to tomatoes, peppers, cucumbers, and onions, you could add other vegetables to this salad, such as blanched green beans or asparagus, lettuce, or even a can of diced grilled tuna, chicken, or shrimp.

Debora Mele

ingredients

  • 2 cups ripe tomatoes cut into pieces

  • 2 cups diced cucumbers

  • 1 can chickpeas (15 ounces), drained

  • 3/4 cup diced onion

  • 1 orange or yellow pepper, seeded and diced

  • 1/4 cup chopped fresh basil or parsley

Get dressed:

  • 1/3 cup olive oil

  • 2 tablespoons red wine vinegar

  • 2 tablespoons lemon juice

  • Salt and pepper to taste

Instructions

  1. Combine the dressing ingredients in a small bowl and whisk until well combined.
  2. In a medium bowl, toss the salad ingredients together, then drizzle the dressing ingredients over the salad and toss to mix well.
  3. Serve immediately or refrigerate until needed.

Nutritional information:

Product: 6

Portions: 1

Quantity per serving:

Calories: 200Totally fat: 13 gSaturated fats: 2 daysTrans fats: 0 gUnsaturated fats: 11 gCholesterol: 0 mgSodium: 59mgCarbohydrates: 19 gFiber: 4 gSugar: 7 gProtein: 4 g


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