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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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

The refrigerator light goes on...

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.

Garbanzo Beans

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


 

Chick Pea Salad



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.

AND

Serve with Healthy Caesar Salad or Roasted Beet and Fennel Salad or Iceberg Wedge Salad with Blue Cheese Dressing or Zucchini Salad

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
1/4 tsp salt
fresh ground black pepper (to taste)
1 ounce feta cheese (crumbled fine)

Preheat the oven to 400F. 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.

Nutrition Facts

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  
Cholesterol 6mg 2%
Sodium 258mg 11%
Total Carbohydrates 32g 11%
    Dietary Fiber 9g 36%
    Sugars 7g  
Protein 11g  
Vitamin A 22% Vitamin C 96%
Calcium 11% Iron 18%
Vitamin K 17 mcg Potassium 460 mg
Magnesium 59 mg