This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"It would be nice if the Food and Drug Administration stopped issuing warnings about toxic substances and just gave me the names of one or two things still safe to eat."
-Robert Fuoss, Journalist
This is a great side dish to serve with a simple grilled fish during the summer. It has everything: legumes, veggies, good oils and a fresh bright flavor.
Also called Chickpeas, these are small legumes a little larger than a pea. They are beige colored and have a creamy, nutty flavor. They are nearly perfect nutritionally, being high in carbohydrate and having modest amounts of protein and low in fat. They are low in saturated fat. A staple in Mediterranean and Middle Eastern cooking, they are sold dried or canned.
2 ounces dried garbanzos = 206 calories, 3g fat, <1g sat fat, <1g mono fat, 11g protein, 34g carbohydrates, 13mg sodium, 0mg cholesterol
Servings = 4 | Serving size =about one cup
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4.
This healthy recipe keeps well for about 48 hours in the refrigerator.
Serve with whole wheat or gluten-free roll and 1 ounce goat cheese.
|1 medium||red bell pepper|
|2 15 ounce can||no salt added chick peas (garbanzos)|
|2 Tbsp||white onion (minced)|
|2 cloves||garlic (minced)|
|2||ribs celery (diced)|
|1 Tbsp||fresh mint (minced)|
|1/4 tsp||dried tarragon|
|1 Tbsp||extra virgin olive oil|
|2 Tbsp||white wine vinegar|
|fresh ground black pepper (to taste)|
|1 ounce||feta cheese (crumbled fine)|
Preheat the oven to 400°F. Place the red pepper in the oven and roast for about 30 minutes turning about every ten minutes. Remove from the oven and place in a paper bag. When the pepper is cooled the skin will easily slip off. Seed and dice the pepper. (Alternatively bottled roasted, peeled and seeded peppers work very well. Make sure the peppers are packed in water and not oil. Rinse under cold water before dicing.)
Rinse the chick peas under cold water.
Combined the cooled pepper with the rinsed chick peas, onion, garlic, celery, mint, tarragon, olive oil, vinegar, salt and black pepper. Toss well and then add the crumbled feta cheese. Toss again and chill well.
Serving size = 1 cup
Servings = 4
Amount Per Serving
|Calories 234||Calories from Fat 67|
|% Daily Value|
|Total Fat 8g||12%|
|Saturated Fat 2g||9%|
|Monounsaturated Fat 0g|
|Trans Fat 3g|
|Total Carbohydrates 32g||11%|
|Dietary Fiber 9g||36%|
|Vitamin A 22%||Vitamin C 96%|
|Calcium 11%||Iron 18%|
|Vitamin K 17 mcg||Potassium 460 mg|
|Magnesium 59 mg|