Mediterranean Salad : Vegetarian : Gluten Free

Bursting with bright Mediterranean flavours and colour,

this is a brilliant salad to serve at a barbecue or as a side with dinner.

Ingredients
Serves Four
For the dressing
80g/3oz tomato (about 1 regular-sized tomato)
1 large garlic clove
1½ tsp dried oregano
1 medium shallot (approx. 80g/3oz), finely chopped
1 unwaxed lemon, zest and juice
2 tbsp extra-virgin olive oil
1½ tsp sea salt flakes
freshly ground black pepper
For the salad
400g tin chickpeas (240g drained weight)
100g/3½oz cucumber, cut into 2cm/¾in cubes
100g/3½oz cherry tomatoes, cut into 2cm/¾in cubes
1 green pepper, deseeded and cut into 2cm/¾in cubes
80g/3oz stoned Kalamata olives, cut in half
15g/½oz parsley leaves, washed, dried and roughly chopped
150g/5½oz feta

Method

1. To make the dressing, coarsely grate the whole tomato into a large mixing bowl to catch all the juice and flesh, then finely grate in the garlic.
2. Whisk in the oregano, shallot, lemon zest and juice, and olive oil. Season with the salt and some pepper and set aside.
3. To make the salad, drain and lightly rinse the chickpeas in a sieve. Give them a little shake to get rid of any excess water then stir them into the dressing.
4. Add in the chopped cucumber, tomatoes, green peppers, olives and parsley, stir well and check the seasoning. Finally, crumble in the feta, give it one last gentle stir, then serve.
From idea seen here

Did you know - Chickpeas are a good source of protein which is instrumental in maintaining a healthy immune system. Protein is also the building block of hair, skin, and nails, and helps build muscle tissue.

The macronutrients contained in chickpeas are vast. Chickpeas are an excellent source of vitamin B6 and folate. You will also get a healthy dose of vitamin C as well as thiamine, riboflavin, niacin, and pantothenic acid.

Healthy minerals in chickpeas include manganese, phosphorus, copper, iron, magnesium, and a small amount of potassium, selenium, and calcium. Manganese protects against free radicals that can cause damage to your body’s cells.

Chickpeas are an excellent source of fibre. They are high in fibre, making it a heart-healthy food. Studies have shown that people who eat fibre-rich diets are at healthier weights and have a reduced risk of heart disease and cancer.

One tablespoon of chickpeas contains eight grams of carbs, so if you follow a keto or low carb diet / lifestyle please bear this in mind and eat chickpeas sparingly, if you should choose to eat them at all.

~ summer flowers to wish you a happy day ~

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan