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Cilantro-lime chickpea salad


Carbohydrates are essential to our diets and our body’s main source of energy. When choosing carbs, choose healthy carbs, which are those that are high in fiber and nutritional value. Choosing healthy carbs like chickpeas will keep your hunger in check also. Chickpeas are 67% carbs and have only 46 calories an ounce. They’re also packed with nutrients.


A 1-ounce serving provides the following nutrients:

● Carbs: 8 grams

● Fiber: 2 grams

● Protein: 3 grams

● Folate: 12% of the RDI

● Iron: 4% of the RDI

● Phosphorus: 5% of the RDI

● Copper: 5% of the RDI

● Manganese: 14% of the RDI


Below I have a recipe that my family enjoys very much and that we serve as a healthy side dish with many of our meals. My whole family loves this dish, even my seven year old.


Cilantro-lime Chickpea Salad

Salad:

2 cans chickpeas, drained and dried (we roll in a paper towel)

1⁄4 cup red onion, chopped very fine

1 cup chopped cucumbers

1 cup cherry tomatoes chopped

1⁄2 cup celery chopped fine

3⁄4 cup fresh corn

Cubed sharp cheese or feta cheese (optional)

Dressing:

4 oz cilantro (large bunch)

1⁄4 cup olive oil plus 1 T

1⁄4 cup fresh lime juice

2 cloves garlic

2 tsp mustard

2 tsp honey

1⁄2 tsp turmeric (optional)

Salt and pepper to taste

1⁄2 tsp onion powder


Mix all of the salad ingredients in a large bowl, set aside. Put all of the dressing ingredients into a food processor and blend until smooth - adjust oil, lime, honey, and salt to taste. Pour dressing over salad, mix and marinade for at least an hour before eating. Enjoy!

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Courtney Soto

CLC, CPT, CNS

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