Greek Salad with Chickpeas (in a jar)
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.
Ingredients
2 tbsp | Classic Vinaigrette | 30 mL | |
3 tbsp | canned corn, rinsed | ||
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
- Pour the Classic Vinaigrette in the bottom of a wide-mouthed jar of about 1/2 litre (1/2 pint) volume .
- 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.
- 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
27 % |
Cholesterol 10 mg |
Sodium 900 mg 38 % |
Carbohydrate 52 g 17 % |
Fibre 10 g 41 % |
Sugars 9 g |
Net Carbs 42 g |
Protein 15 g |
Vitamin A 103 % |
Vitamin C 50 % |
Calcium 22 % |
Iron 25 % |
Claims
This recipe is :- Free :
- Added Sugar
- Excellent source of :
- Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K
- Good source of :
- Calcium, Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin C, Zinc
- Source of :
- Niacin, Selenium, Vitamin B1, Vitamin B2
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 2 |
Vegetables | 2 ½ |
Meat and Alternatives | 1 ½ |
Fats | 5 |