A fresh, Mediterranean-inspired salad packed with protein-rich chickpeas, feta, crisp vegetables, and a zesty lemon-herb dressing. It’s fresh, colorful, satisfying, and naturally low in added sugar—perfect for a diabetes-friendly.
Ingredients (Serves 4)
For Salad
- 2 cups cooked chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red bell pepper, diced
- ¼ cup red onion, finely sliced
- ½ cup feta cheese, crumbled
- 2 tbsp fresh mint, chopped
- ¼ cup fresh parsley, chopped
For Dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 2 tbsp fresh lemon juice
- 1 small garlic clove, minced
- ½ tsp dried oregano
- ¼ tsp black pepper
- ¼ tsp salt, or to taste
Step-by-Step Instructions
Step 1: Chickpea Preparation
- Drain and rinse the chickpeas thoroughly. Pat them dry with a clean towel to prevent the salad from becoming watery.
Step 2: Chop the vegetables:
- Chop the cucumber and bell paper. Halve the cherry tomatoes and thinly slice the onion.
Step 3: Make the dressing
- Whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, black pepper, and salt in a small bowl.
Step 4: Combine Salad & Chickpea
- dd chickpeas, cucumber, tomatoes, bell pepper, onion, parsley, and mint to a large bowl.
Step 5: Add Feta
- Gently fold in the crumbled feta cheese.
Step 6: Dress the salad
- Gently toss the salad until it is evenly coated with the dressing over the mixture.
Step 7: Rest & Serve
- To blend the flavors, allow the salad to sit for 10-15 minutes before serving.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 330 kcal
- Protein: 6–8 g
- Carbohydrates: 36 g
- Fats: 16–18 g
- Fiber: 9-10 g
- Net Carbs: 27 g
Glycemic Index (GI) Considerations
- Chickpeas have a low glycemic index, and their combination of fiber and protein can help slow the digestion and absorption of carbohydrates. The vegetables add relatively few carbohydrates, while the feta and olive oil provide fat and protein.
Portion Control Tips
- For a light meal: 1 serving (¼ of the recipe) is a good starting portion.
- For a more filling meal: Keep the salad portion around 1–1½ cups and add a lean protein such as grilled chicken, salmon, tuna, or tofu rather than significantly increasing the chickpeas.
