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Healthy Recipe of the Month
Greek Chick-Pea Salad
A good source of
protein, fiber and iron, chick-peas are a staple food throughout most of the
Western world. Here, these crunchy, nutty legumes appear in a version of
Greek salad, a pretty combination of red and green vegetables and white feta
cheese. You might want to add some black Greek or Moroccan olives (add the
correct exchange) and serve as a first course over lettuce. This salad will
keep nicely in the refrigerator for up to two days.
6 Servings (3
cups)
One 15-ounce can chick-peas (garbanzo beans), rinsed and
drained
1 small tomato, seeded and chopped
1⁄2 cup diced peeled
cucumber
2 green onions with green tops, sliced
1⁄4 cup coarsely
chopped Italian parsley
2 tablespoons red wine vinegar
2 tablespoons
extra virgin olive oil
1⁄4 cup (1 ounce) crumbled feta cheese
1⁄4
teaspoon freshly ground pepper
1. Combine the chick-peas, tomato,
cucumber, onions and parsley in a medium bowl.
2. In a small bowl, whisk
together the vinegar and oil; pour over the bean mixture and toss well to
mix. Just before serving, sprinkle the salad with cheese and pepper.
Serving size: 1⁄2 cup
Nutrition Facts per Serving:
Calories: 132
Calories from fat: 60
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 120 mg
Fiber: 3 g
Sugars: 3 g
Protein: 5 g
Carbohydrate: 14 g
Exchange Approximations:
Starch: 1
Fat, monounsaturated: 1
Source: The New
Family Cookbook for People with Diabetes, published by Simon & Schuster,
copyright 2007.
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