Chickpea Salad
On warm spring days, this salad will bring you a little closer to summer. Fresh and won't weigh you down for the rest of your busy day.
Ingredients
- 1 7 oz can chickpeas, rinsed
- 3 cups cucumber peeled, seeded and diced
- 2 cups grape tomatoes halved (or cherry tomatoes)
- ¼ cup crumbled reduced-fat feta cheese
- ¼ cup red onion diced
- ½ cup light dill ranch dressing (if you want to make your own dressing recipe follows or us plain
- light ranch and add fresh dill)
- Freshly ground pepper to taste
- Dill Ranch Dressing
- small shallot peeled
- ¾ cup nonfat cottage cheese
- ¼ cup reduced-fat mayonnaise
- 2 tbsp milk powder
- 2 tbsp white-wine vinegar
- ¼ cup nonfat milk
- 1 tbsp fresh dill chopped
- 1/4 tsp salt
- 1/4 tsp freshly ground pepper
Instructions
- Making the dressing:
- With the food processor running, add shallot through the feed tube and process until finely chopped.
- Add cottage cheese, mayonnaise, milk powder and vinegar. Process until smooth, scraping down the sides as necessary (~3 min). Pour in milk while the processor is running. Scrape down the sides; add dill, salt and pepper and process until combined.
- Making it:
- Place chickpeas and chopped cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl.
- Mix with dressing until coated.
Notes
NUTRITION FACTS
Servings: 6
Serving Size: 1 cup
Total Calories 157
Carbohydrate 29 g
Total Fat 2 g
Protein 6 g
Fiber 5 g
Prep Time: 10
Cook Time: 0
Tips and Hints:
• You can add many other vegetables to chick peas salad. Try
adding carrots, peppers, green or red pepper, broccoli or
cauliflower.
• For a protein boost you can add cooked lean back bacon or
chicken breast.
Servings: 6
Serving Size: 1 cup
Total Calories 157
Carbohydrate 29 g
Total Fat 2 g
Protein 6 g
Fiber 5 g
Prep Time: 10
Cook Time: 0
Tips and Hints:
• You can add many other vegetables to chick peas salad. Try
adding carrots, peppers, green or red pepper, broccoli or
cauliflower.
• For a protein boost you can add cooked lean back bacon or
chicken breast.