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Old 09-07-2008, 02:16 PM   #1
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JulieJ08's Avatar
Join Date: Apr 2008
Location: California
Posts: 7,097

S/C/G: 197/135/?

Height: 5'7"

Default Chickpea Feta Salad

I made this salad yesterday for a family gathering, and it went over very well and was very easy. It's from "The Best Light Recipe" (from Cook's Illustrated).

2 (15.5oz) cans chickpeas, drained and rinsed
1/2 sm red onion, minced
1/2 large cucumber, peeled & seeded, ~3/4c
1/4c fresh mint leaves, minced
1 oz feta, crumbled (~1/4c)
1T fresh parsley, minced

3T fresh lemon juce
2T Kalamata olives, pitted and minced
1T Dijon mustard
1T extra-virgin olive oil
1 sm garlic clove, minced or pressed



Toss all salad ingredients together in a large bowl.

Add dressing ingredients together in a small bowl and whisk to combine. (I just put them all in a small jar and shook).

Toss dressing with salad and season with S&P to taste (I added a bit of S&P to the dressing, and never added anymore. I mean, there's already canned beans, feta and olives in this).

"Can be refrigerated in an airtight container up to 3 days. Season with additional lemon juice, salt, pepper, and oil as needed before serving."

Note - I used a bit more onion and cucumber than called for (I always add more veggies), and added a container (1#, I think?) of grape tomatoes, sliced in half. Most just ate it as a side dish, but I put mine into a couple whole wheat pita halves as a sandwich. It was yum.

According to the recipe, it makes 6 servings, with each serving: 170 cal, 6g fat, 1g sat fat, 5mg chol, 22g carb, 8g protein, 6g fiber, 300mg sodium.

I'd estimate it made roughly 6+ cups (with the tomatoes), and in FitDay I got the following for an (estimated) 1c serving (not counting pita, but including the tomatoes):

(sodium should actually be less, because the beans are rinsed, but I left it as is)

Nutrition Facts
Amount Per Serving
Calories 210.7
Calories from Fat 50.0
Fat 5.5 g 9 %
Saturated Fat 1.5 g 7 %
Polyunsaturated Fat 1.0 g *
Monounsaturated Fat 2.5 g *
Cholesterol 5.6 mg 2 %
Sodium 488.0 mg 20 %
Potassium 484.0 mg 14 %
Carbohydrate 33.9 g 11 %
Dietary Fiber 7.0 g 28 %
Protein 8.1 g 16 %
Alcohol 0.0 g *
Vitamin A 8 %
Calcium 10 %
Vitamin D 0 %
Thiamin 9 %
Niacin 5 %
Vitamin B6 54 %
Phosphorus 23 %
Selenium 10 %
Vitamin C 34 %
Iron 14 %
Vitamin E 6 %
Riboflavin 11 %
Vitamin B12 4 %
Manganese 50 %
Copper 34 %
Magnesium 17 %
Zinc 22 %
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"It is impossible to live pleasurably without living wisely, well, and justly, and it is impossible to live wisely, well, and justly without living pleasurably" Epicurus
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Old 09-07-2008, 03:34 PM   #2
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Join Date: Aug 2008
Location: Blue Ridge Mountains of NC
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S/C/G: 185/176/150

Height: 5'7"


Yummy, thanks for the recipe, I love chick peas, and feta!
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Old 09-07-2008, 03:43 PM   #3
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Location: Arnhem, the Netherlands
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S/C/G: 210.5/169/G 150

Height: 5'5½


I'm drooling! totally going to make this this week!

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