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Parsley and Chick Pea Salad

9 Reviews
88% would make this recipe again

Preparation : 10 min Cooking : 15 min Standing : 10 min
370 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1/4 cup quinoa 45 g
15 leaves fresh mint, finely chopped 5 g
1 bunch Italian parsley, fresh, finely chopped 100 g
2 green onions/scallions, finely chopped
2 tbsp extra virgin olive oil 30 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1 cup chickpeas/garbanzo beans (canned), rinsed and drained 250 mL
1 tomatoes, deseeded and diced 120 g
salt [optional]
ground pepper to taste [optional]

Before you start

A food processor will be very useful to chop parsley and mint.

Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. To cook, use two parts liquid to one part quinoa. Combine the liquid and quinoa with salt to taste in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes.
  2. Meanwhile, wash, spin-dry, and finely chop the parsley and mint leaves discarding the larger stems. Transfer to a salad bowl along with the finely chopped green onions. Toss.
  3. In a small bowl, whisk together the oil, lemon juice, and salt. Whisk the dressing until it is emulsified. Adjust the seasoning. Pour into the salad bowl, add the quinoa and chickpeas then toss well. Let the salad stand 10 min.
  4. Dice the tomatoes discarding the seeds, then add them to the salad, toss, and serve.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

370

Fat

17 g

26 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

310 mg

13 %

Carbohydrate

48 g

16 %

Fibre

9 g

38 %

Sugars

2 g

Protein

11 g

Vitamin A

82 %

Vitamin C

136 %

Calcium

12 %

Iron

49 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats 3

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Members' Reviews

9 Reviews (9 with rating only ) 88% would make this recipe again