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The nutty component of the beans combines with juicy tomatoes, fresh garlic, and basil to build a well-balanced salad that can also act as a stand-alone side. It’s delicious on top of a crusty bread or crackers, and done in just 10 minutes.
Recipe excerpted from Just Eat Real Food: 30-Minute Nutrient-Dense Meals for a Healthy, Balanced Life by Caitlin Greene.
Italian Chickpea Salad
- 1 16-oz. can chickpeas
- 2 cups cherry tomatoes, halved
- ½ cup minced red onion
- 2 cloves garlic, minced
- 2 Tbs. shredded Parmesan cheese (omit for dairy-free)
- 2 Tbs. olive oil
- 1 Tbs. balsamic vinegar
- 1 Tbs. chopped fresh basil
- 1 Tbs. chopped fresh parsley
- ¾ tsp. salt
- ½ tsp. dried oregano
- ¼ tsp. red pepper flakes
- ¼ tsp. freshly ground black pepper
Drain liquid from chickpeas and rinse thoroughly. Place chickpeas on two or three sheets of attached paper towels. Fold paper towels over chickpeas, pick up with your hands, and gently maneuver the chickpeas in a rubbing motion, making sure not to crush them, about 30 seconds to release skins. (Don’t worry about getting every little one, but this gets most of them.)
In large bowl, combine chickpeas, tomatoes, onion, garlic, Parmesan, olive oil, vinegar, basil, parsley, salt, oregano, red pepper flakes, and black pepper. Using large spoon, mix until well combined.
Nutrition Information: Calories: 170, Carbohydrates: 22 g, Cholesterol: 0 mg, Fat: 7 g, Fiber: 6 g, Protein: 7 g, Saturated Fat: 1 g, Sodium: 480 mg, Sugar: 5 g
From Better Nutrition