This salad offers more than visual appeal with the rich coloured beets and carrots topping the greens and the contrast of the colours. The sun dried tomatoes offer a wonderful sweet-tart flavor, the chickpeas and feta cheese give it flavour and substance, and the dressing brings it all together nicely. You will have a hard time stopping at just one serving!
Salads are a great way to incorporate pulses into your diet. The chickpeas in this recipe, along with other pulses, are absolutely ripe with nutritional benefits. They are a low fat, high fiber, low glycemic, gluten free source of vegetarian protein that supports heart health, weight management efforts, lowering cholesterol, gut health and glucose management. Not to mention they also deliver significant amounts of calcium, magnesium and potassium which are all blood pressure-friendly nutrients. In our fast paced society, it’s nice that they are incredibly convenient as well.
Slide pulses onto a salad (like this recipe) or put them in soups, stews, smoothies, pasta sauces or Buddha bowls. If you want to make them from scratch, use a pressure cooker to cook them without soaking first (use the natural pressure release method vs. the quick release for best texture). Another alternative is to use canned chickpeas. Just remember to rinse canned legumes for 1 minute under cold water. This can help get rid of about 40% of the sodium.
Chickpea Salad with Roasted Sunflower Vinaigrette
Adapted from Whitewater Cooks – Summit Salad with Roasted Sunflower Vinaigrette
Makes 8 servings
For the salad:
- 8 cups mixed baby salad greens
- 2 cups beets, grated
- 2 cups carrots, grated
- 2 cups chickpeas, drained
- ½ cup feta cheese, crumbled
- ½ cup sliced sun dried tomatoes packed in oil, drained
For the vinaigrette:
- 1 tbsp grainy Dijon mustard
- 2 tbsp honey
- ½ tsp garlic, crushed
- ½ tsp basil
- 1 tbsp red wine vinegar
- 1 tbsp balsamic vinegar
- Juice and zest of one small orange
- ¾ cup safflower oil
- 1/3 cup roasted sunflower seeds
- In the listed order above, add the ingredients for the salad into a large bowl. Set aside.
- Roast the sunflower seeds in a skillet over medium heat until lightly browned. Set aside.
- Whisk together the mustard, honey, garlic, basil, vinegars, orange juice and zest. Add oil in a steady stream and stir to combine.
- Add the sunflower seeds to the dressing, then season with salt and pepper to taste.
- Spoon the dressing over the salad and enjoy!
NUTRITION INFORMATION (per serving)
*Nutrient breakdown based on 1/8 of salad + 2 tbsp dressing
|Calories (kcal)||327||Protein (g)||9|
|Carbohydrates (g)||27||Fat (g)||21.6|
|Sugar (g)||10||Saturated Fat||3.6|
|Fibre (g)||6.6||Sodium (mg)||403|
|Iron (mg)||1.85||Calcium (mg)||191|