Parsley and Chick Pea Salad

16 Reviews
87% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 15 min Standing : 10 min
370 calories/serving

Ingredients

1/4 cup quinoa 45 g
15 leaves fresh mint, finely chopped 1 g
1 bunch Italian parsley, fresh, finely chopped 100 g
2 green onions/scallions, finely chopped
2 tbsp extra virgin olive oil 30 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1 cup chickpeas/garbanzo beans (canned), rinsed and drained 250 mL
1 tomatoes, deseeded and diced 120 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A food processor will be very useful to chop parsley and mint.

Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. To cook, use two parts liquid to one part quinoa. Combine the liquid and quinoa with salt to taste in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes.
  2. Meanwhile, wash, spin-dry, and finely chop the parsley and mint leaves discarding the larger stems. Transfer to a salad bowl along with the finely chopped green onions. Toss.
  3. In a small bowl, whisk together the oil, lemon juice, and salt. Whisk the dressing until it is emulsified. Adjust the seasoning. Pour into the salad bowl, add the quinoa and chickpeas then toss well. Let the salad stand 10 min.
  4. Dice the tomatoes discarding the seeds, then add them to the salad, toss, and serve.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

370

Fat

17 g

26 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

300 mg

13 %

Carbohydrate

47 g

16 %

Fibre

9 g

38 %

Sugars

2 g

Net Carbs

38 g

Protein

11 g

Vitamin A

82 %

Vitamin C

135 %

Calcium

12 %

Iron

48 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Niacin, Phosphorus
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

16 Reviews (16 with rating only) 87% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.