Chickpea and Bean Salad
This chickpea and bean salad is perfect for quick and healthy meals. It’s rich in proteins, fiber, vitamins, and minerals, making it an ideal meal or side dish.
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Ingredients:
- 1 can (400g) chickpeas, rinsed and drained
- 1 can (400g) red beans, rinsed and drained
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1/2 teaspoon cumin
Instructions:
- Prepare the ingredients: In a large bowl, combine the chickpeas, red beans, red bell pepper, cucumber, red onion, and parsley.
- Make the dressing: In a small bowl, mix the olive oil, lemon juice, salt, pepper, and cumin. Stir well.
- Mix the salad: Pour the dressing over the salad and gently toss to combine all the ingredients.
- Serve: Serve immediately or refrigerate until ready to serve.
Nutritional Information (per serving, based on 4 servings):
- Calories: 300
- Protein: 12g
- Fat: 12g
- Carbohydrates: 35g
- Fiber: 10g
- Sugars: 4g
- Vitamin A: 15% DV
- Vitamin C: 50% DV
- Calcium: 8% DV
- Iron: 20% DV
Substitute Ingredients to Enhance Nutritional Values:
- Omega-3: Add chia or flax seeds for additional healthy fats.
- Green additions: Add chopped spinach or arugula for extra vitamins and minerals.
- Vitamins and minerals: Sprinkle with chopped nuts or sunflower seeds for added minerals.
- Protein boost: Add cooked quinoa or amaranth for an extra source of protein.
Conclusion
Chickpea and bean salad is refreshing, nutritious, and easy to prepare. Perfect for everyday meals or as a side dish with your favorite specialties. Enjoy a healthy and delicious meal!
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