This super easy and healthy salad can be easily made within 10-15 minutes from ingredients in your pantry. It will also make a delicious and comforting meal if you are not feeling well and not in a mood to cook. It provides about 4oz equivalent of MyPlate protein and 1 cup equivalent of vegetables. It does not require any dressing and is moderate in calories and sodium. It is an excellent source of plant-based protein and dietary fiber (42% of daily value (DV), with a great balance of healthy carbs and natural fats. It provides about 59% of your daily value of Vitamin C, 84% DV of Manganese, and 18% DV of iron. Dietary fibers play an important role in bowl regularity, weight management, and regulate healthy blood sugars. Manganese also plays a role in maintaining healthy blood sugars. In addition, Vitamin C and Manganese both have antioxidant properties. Antioxidants are known to boost immunity and prevent from many diseases.
This food is rated as a Yellow Dot Food in our Food Rating System (Food Coach) with below healthy qualities that are well recognized to promote positive health and well-being.
- Moderate in calories per serving
- Healthy balance of fat and zero saturated and trans fat
- Healthy balance of sodium
- Healthy balance of total carbohydrates, protein, and dietary fiber
- No added sugars
- Great source of iron
- Good source of potassium
- No food additives
- No artificial flavor or color
Preparation: Drain chickpeas in a coriander. Wash cilantro leaves and drain well. Chop it finely and keep aside. Wash cucumber, bell pepper, and tomato. Chop them finely. Transfer well drained chickpeas into a medium clean bowl. Add chopped veggies. Wash lemon cut it into halves and squeeze the juice over the chickpeas and veggies. Add finely chopped cilantro leaves and chat masala (available in Asian Indian Store) or any other spice of your choice. Mix it well. Enjoy and eat with confidence!
Recipe Profile: Vegetarian, Vegan, High Protein, Low fat, low sodium, Immune boosting
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*If you do not have chat Masala then check out similar recipe from Madhu Gadia. She has used different combination of spices that can be easily find in your pantry.