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Parsley and Chickpea Greek Salad

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

Preparation : 20 min Cooking : 15 min Standing : 30 min
400 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 cup quinoa 150 g
3 green onions/scallions, minced
3 tomatoes, seeds removed and diced into cubes 360 g
1 bunch Italian parsley, fresh, coarsely chopped 100 g
20 leaves fresh mint, coarsely chopped 7 g
1/2 green peppers, diced into small cubes 80 g
1/2 cucumbers, medium size, diced into small cubes 130 g
2 1/4 cups chickpeas/garbanzo beans (canned), well rinsed 560 mL
2 carrots, grated 200 g
2/3 cup olive oil 170 mL
1 cup creamy soy preparation for cooking 250 mL
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
2 cloves garlic, finely chopped
salt [optional]
ground pepper to taste [optional]

Method

  1. Soak quinoa for a few seconds in a bowl of water and rinse. Strain through a cheesecloth-lined colander. Cook the quinoa in 1 ½ time its volume of unsalted water (salt is added after cooking) for 15 minutes. Remove from heat and allow to sit for 5 minutes, with the lid on, so it can swell up.
  2. Place all the salad ingredients (ingredients 1 to 9) including cooked quinoa in a bowl and mix well. Mix the ingredients for the vinaigrette with a whisk and season well. Let stand for at least 30 minutes.
  3. Just before serving, drizzle vinaigrette on the salad and toss.

Nutrition Facts Table

per 1 Serving (290g)

Amount

% Daily Value

Calories

400

Fat

27 g

41 %

Saturated 3.5 g
+ Trans 0 g

17 %

Cholesterol

0 mg

Sodium

200 mg

8 %

Carbohydrate

34 g

11 %

Fibre

6 g

23 %

Sugars

5 g

Protein

9 g

Vitamin A

57 %

Vitamin C

61 %

Calcium

6 %

Iron

25 %

Servings of Canada's Food Guide

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

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 0
Vegetables 1
Meat and Alternatives ½
Fats 4

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This recipe is in the following categories

Salads | Vegetarian | High Iron | Vegan | Kosher | High Fibre | Halal