Posted inVegan

Greek Chickpea Salad

February 12, 2024
Greek Chickpea Salad
  1. Chickpeas and Mediterranean Flavors: Chickpeas, the star of this dish, bring a hearty dose of plant-based protein and fiber to the Weight Watchers-friendly Greek Chickpea Salad. Inspired by the Mediterranean diet, this salad captures the essence of the region’s vibrant flavors and wholesome ingredients.
  2. Colorful and Nutrient-Rich Ingredients: Bursting with color, the salad combines cherry tomatoes, crisp cucumbers, red onions, and green bell peppers, offering a spectrum of vitamins, antioxidants, and fiber. Kalamata olives add a distinctive taste, while a sprinkle of fresh parsley enhances both the flavor and nutritional profile.
  3. Balanced Dressing for Flavor: The authentic Greek dressing, a blend of extra virgin olive oil, red wine vinegar, garlic, and dried oregano, ties the ingredients together with a zesty and tangy flair. This mindful dressing not only enhances the taste but also complements the health-conscious nature of the dish.
  4. Versatility and Quick Preparation: This salad’s versatility shines through as it seamlessly adapts to various occasions. Whether enjoyed as a quick weekday lunch, a refreshing picnic side, or a flavorful barbecue accompaniment, its easy preparation makes it a convenient and nutritious choice for diverse settings.
  5. Weight Watchers Points and Health Considerations: Tailored for those following the Weight Watchers program, the salad strikes a balance between satisfying flavors and mindful portions. With an estimated 2-4 points per serving, it aligns with health-conscious goals while showcasing that nutritious eating can be delicious and enjoyable.
  6. Nutrient-Rich and Plant-Centric: Beyond its delightful taste, the Greek Chickpea Salad offers a wealth of nutrients, including protein, fiber, vitamins, and healthy fats. Embracing a plant-centric approach, it emphasizes the benefits of a diet rich in whole, unprocessed foods for overall well-being.

Incorporating these elements, the Weight Watchers-friendly Greek Chickpea Salad stands as a flavorful and nutrient-packed addition to your culinary repertoire, appealing to both taste and health-conscious preferences.

Ingredients:

  • 2 cups cooked chickpeas (or canned, drained)
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 cup diced bell pepper (red, yellow, or green)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint (optional)
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Optional: crumbled feta cheese (use sparingly if watching calories)

Instructions:

  1. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, bell pepper, parsley, and mint (if using).
  2. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper to make the dressing.
  3. Pour the dressing over the salad and toss gently to coat everything evenly.
  4. If desired, sprinkle a small amount of crumbled feta cheese on top for added flavor. Remember, if you’re watching your weight, use this sparingly due to its higher calorie content.
  5. Allow the flavors to meld by chilling the salad in the refrigerator for at least 30 minutes before serving

Per Serving (approximately 1 cup):

  • Calories: Around 200-250 calories, depending on the amount of olive oil and chickpeas used.
  • Protein: About 8-12 grams, primarily from chickpeas.
  • Carbohydrates: Approximately 25-30 grams, with a significant portion coming from fiber found in chickpeas and vegetables.
  • Fat: Around 10-15 grams, with most of it coming from heart-healthy monounsaturated fats in olive oil.
  • Fiber: A substantial amount, typically 7-10 grams, contributing to digestive health and satiety.
  • Vitamins and Minerals:
    • Vitamin C from tomatoes, bell peppers, and parsley.
    • Folate from chickpeas and parsley.
    • Potassium from chickpeas, tomatoes, and bell peppers.
    • Vitamin K from parsley.
    • Various antioxidants from the colorful array of vegetables.
  • Healthy Fats:
    • Monounsaturated fats from extra virgin olive oil and olives.
  • Low Saturated Fat:
    • The salad is generally low in saturated fats.
  • Low Cholesterol:
    • Plant-based ingredients contribute to a low or zero cholesterol content.