Moroccan-Style Chickpea and Tomato Salad

Moroccan-Style Chickpea and Tomato Salad

A nice and quick to make salad in which you can easily adjust the spiciness according to your taste.

4 servings
Soaking 30 min
Preparation 10 min

Standing 10 min

310 calories per serving 


Ingredients

1/2 red onions, finely chopped   80 g
2 tbsp extra virgin olive oil   30 mL
3 tbsp lemon juice, freshly squeezed   1 lemon
1/2 tsp cayenne pepper   1 g
1/2 tsp ground cumin   1 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
3 cups chickpeas/garbanzo beans (canned)   750 mL
4 tomatoes, Roma type, deseeded and diced   280 g
2 1/2 tbsp fresh mint, finely chopped   8 g

Method

  1. Finely chop the onion, then put it in a small bowl filled with water and a few drops of vinegar. Let stand for about 30 min at room temperature or overnight in the refrigerator. This makes the raw onion crispier and easier to digest.
  2. Pour the olive oil and lemon juice into a salad bowl. Add the spices, salt and pepper. Using a fork, whisk the vinaigrette until it is emulsified.
  3. Drain and rinse the chickpeas, then place them in the salad bowl. Dice the tomatoes discarding the seeds, then put the pieces into the bowl. Finely chop the mint then add it to the salad. Add the previously chopped onion. Toss well to combine. Adjust the seasoning.
  4. Let the salad stand about 10 min to allow the flavours to develop.
  5. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

310

Fat

9 g

14 %

Saturated 1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

410 mg

17 %

Carbohydrate

49 g

16 %

Fibre

10 g

38 %

Sugars

3 g

Protein

10 g

Vitamin A

20 %

Vitamin C

35 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B2, Vitamin K
Good source of :
Copper, Iron, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E, Zinc
Excellent source of :
Fibre, Folacin, Magnesium, Manganese, Vitamin B6
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Tomatoes | First courses/Appetizers | Lunch box | Salads | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | No Cook | Buffet | Moroccan

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