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).

    salad:
    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

    dressing:
    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

    S&P

    Directions:

    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 %
  • Yummy, thanks for the recipe, I love chick peas, and feta!
  • I'm drooling! totally going to make this this week!