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Greek Salad with Chickpeas (in a jar)

1 Reviews
100% would make this recipe again

This recipe is a great candidate for becoming a "salad in a jar"! Simply put dressing in the bottom, then layer all the ingredients in the right sequence.

Preparation : 15 min
500 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

30 mL Classic Vinaigrette 2 tbsp
3 tbsp canned corn, rinced
1/2 cup chickpeas/garbanzo beans (canned) 125 mL
1/2 carrots, grated 50 g
1/2 cucumbers, medium size, sliced 130 g
8 mini-tomatoes (cherry, miniature or grape), halved 9 tbsp
1/4 red onions, finely chopped 40 g
26 g feta cheese, light, diced
1 1/2 cup mixed greens 35 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Pour the Classic Vinaigrette in the bottom of a wide-mouthed jar of about 1 litre (1 pint) volume .
  2. Layer all the ingredients, one on top of the other, starting from the heaviest ones and ending with the mixed greens. Season with salt and pepper to taste. Repeat the operation for each jar.
  3. Put the lid on then set the jar aside in the refrigerator. When ready to serve, shake it, then pour it into a bowl and enjoy.

Remarks

This salad in a jar can be stored 2 days in the refrigerator.

Nutrition Facts Table

per 1 Serving (480g)

Amount

% Daily Value

Calories

500

Fat

28 g

43 %

Saturated 5.4 g
+ Trans 0.1 g

27 %

Cholesterol

10 mg

Sodium

900 mg

38 %

Carbohydrate

52 g

17 %

Fibre

10 g

41 %

Sugars

9 g

Protein

15 g

Vitamin A

103 %

Vitamin C

50 %

Calcium

22 %

Iron

25 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 5 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Niacin, Selenium, Vitamin B1, Vitamin B2
Good source of  :
Calcium, Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin C, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 2 ½
Meat and Alternatives 1 ½
Fats 5

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Lunch box | Main courses/Entrées | High Iron | Vegetarian | Halal | High Fibre | High Calcium | Kosher