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Simple Mediterranean Chickpea and Feta Salad

I admit that last night’s turkey meatloaf bombed. I’m not sure what happened there, but while it was edible, it certainly wasn’t blog worthy. It’s a good thing the salad worked out well! I love chop and drop salads. No fussing with salad dressings, just drop everything in a bowl, and away you go. Take care that your salad doesn’t get out of control, though. In the end, this salad ended up serving 8 people. I’ll be eating it for lunch the rest of the week! Happy cooking!
  Garbanzo beans 1 Can (10 oz), drained
  Tomatoes 1 Cup (16 tbs), chopped
  Green bell pepper 1 Cup (16 tbs), chopped
  Red bell peppers 1 Cup (16 tbs), chopped (Capsicum)
  Red onion 1⁄2 Cup (8 tbs), finely chopped
  Spanish olives 1 Cup (16 tbs), sliced
  Low fat feta cheese 1 Cup (16 tbs), crumbled
  Lemon 1⁄2 Large, juiced
  Olive oil 1 1⁄2 Tablespoon
  Garlic 2 Clove (10 gm), minced
  Fresh oregano 2 Tablespoon, minced
  Fresh thyme 1 Teaspoon, minced
  Salt 1 Pinch

Combine ingredients in a large bowl, and then refrigerate for 30 minutes prior to serving.

What’s good for me in this dish?
Garbanzo beans contain molydbenum, manganese, folate and fiber. Fiber lowers cholesterol, and is great for digestive health. It also helps regulate blood sugar. It also contains the trace mineral, molybdenum.
Molybdemun is a component of the enzyme sulfite oxidase, which helps us detoxify sulfites added to prepared foods. Tomatoes provide a great source of vitamins C, A and K, not to mention the antioxidant and cancer preventing benefits of Lycopene. Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.

Amount Per Serving
Calories: 161
Total Fat: 6.92g
Cholesterol: 16mg
Sodium: 432mg
Total Carbs: 18.86g
Dietary Fiber: 4.06g
Sugars: 2.69g
Protein: 6.39g
Weight Watchers Points 4

This recipe is excerpted from the book Cooking Light Salads by Kristi Rimkus. To purchase this book, please visit: Cooking Light.

Recipe Summary


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Nutrition Rank

Nutrition Facts

Serving size

Calories 241 Calories from Fat 88

% Daily Value*

Total Fat 11 g16.3%

Saturated Fat 0.64 g3.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 442.8 mg18.5%

Total Carbohydrates 29 g9.7%

Dietary Fiber 7.8 g31.3%

Sugars 6.6 g

Protein 9 g18.7%

Vitamin A 19.2% Vitamin C 81%

Calcium 5.4% Iron 14.6%

*Based on a 2000 Calorie diet

Simple Mediterranean Chickpea And Feta Salad Recipe