Greek Salad with Chickpeas (in a jar)

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0% 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.

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Preparation : 15 min
500 calories/serving

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 1/2 cup
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 1/2 litre (1/2 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.

Observations

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

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

500

Fat

28 g

43 %

Saturated 5.4 g
+ Trans 0.1 g

27 %

Cholesterol

10 mg

Sodium

880 mg

37 %

Carbohydrate

52 g

17 %

Fibre

10 g

40 %

Sugars

9 g

Net Carbs

42 g

Protein

15 g

Vitamin A

103 %

Vitamin C

54 %

Calcium

22 %

Iron

24 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables 2 ½
Meat and Alternatives 1 ½
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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