- Recipes Home
- Interest Groups
Simple Mediterranean Chickpea and Feta Salad Recipe
I love chop and drop salads. No fussing with salad dressings, just drop everything in a bowl, and away you go.
Take care that your salad doesn’t get out of control, though. In the end, this salad ended up serving 8 people. I’ll be eating it for lunch the rest of the week! Happy cooking!
|Garbanzo beans||1 Can (10 oz), drained|
|Tomatoes||1 Cup (16 tbs), chopped|
|Green bell pepper||1 Cup (16 tbs), chopped|
|Red bell peppers||1 Cup (16 tbs), chopped (Capsicum)|
|Red onion||1⁄2 Cup (8 tbs), finely chopped|
|Spanish olives||1 Cup (16 tbs), sliced|
|Low fat feta cheese||1 Cup (16 tbs), crumbled|
|Lemon||1⁄2 Large, juiced|
|Olive oil||1 1⁄2 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Fresh oregano||2 Tablespoon, minced|
|Fresh thyme||1 Teaspoon, minced|
Calories 241 Calories from Fat 88
% Daily Value*
Total Fat 11 g16.3%
Saturated Fat 0.64 g3.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 442.8 mg18.5%
Total Carbohydrates 29 g9.7%
Dietary Fiber 7.8 g31.3%
Sugars 6.6 g
Protein 9 g18.7%
Vitamin A 19.2% Vitamin C 81%
Calcium 5.4% Iron 14.6%
*Based on a 2000 Calorie diet
What’s good for me in this dish?
Garbanzo beans contain molydbenum, manganese, folate and fiber. Fiber lowers cholesterol, and is great for digestive health. It also helps regulate blood sugar. It also contains the trace mineral, molybdenum.
Molybdemun is a component of the enzyme sulfite oxidase, which helps us detoxify sulfites added to prepared foods. Tomatoes provide a great source of vitamins C, A and K, not to mention the antioxidant and cancer preventing benefits of Lycopene. Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.
Amount Per Serving
Total Fat: 6.92g
Total Carbs: 18.86g
Dietary Fiber: 4.06g
Weight Watchers Points 4
This recipe is excerpted from the book Cooking Light Salads by Kristi Rimkus. To purchase this book, please visit: Cooking Light.