Serves: 4
Time: 30 minutes
Diabetic, Gluten Free, Heart Healthy
Looking for a healthy salad recipe that doesn’t skimp on flavor? This Mediterranean chopped salad combines roasted chickpeas, feta cheese, fresh vegetables and a bold za’atar vinaigrette for a medley of amazing flavors.
Ingredients
4 cups fresh arugula or romaine lettuce
1/4 cup crumbled fat-free feta cheese
1/2 cup no salt added chickpeas, drained, rinsed and dried
4 Tbsp extra virgin olive oil, divided
1 1/2 Tbsp za'atar spice, divided
1 cup rainbow heirloom tomatoes, sliced in half
1 cup diced red bell pepper
1 medium English cucumber, sliced and quartered
1/2 cup pitted green olives, roughly chopped
1 Tbsp olive brine
1/2 Tbsp ground sumac
1/4 tsp ground black pepper
1/4 tsp Kosher salt
1 Tbsp fresh lemon juice
1/2 cup unsalted sliced almonds, toasted
Preparation
Set an oven rack in the middle of the oven. Preheat oven to 425 degrees. Line a large, rimmed baking sheet with parchment paper. In a small mixing bowl, toss the chickpeas with 1/2 tablespoon of olive oil, 1/4 teaspoon of salt and black pepper. Transfer to the prepared baking sheet and spread into a single layer. Place on the center oven rack and roast until golden and crisp, about 15 to 20 minutes, until light golden brown. Remove from oven and allow to cool slightly. Toss with another 1/2 tablespoon of olive oil and 1/2 tablespoon of za’atar and set aside.
Toss together the tomatoes, red pepper, cucumber and olives in a large salad bowl.
In a small mixing bowl, whisk together the olive brine, 3 tablespoons of olive oil, lemon juice, sumac and 1/4 teaspoon of salt.
Lightly coat the vegetables with the dressing. Toss the vegetables with most of the feta and chickpeas. Add the arugula and toss to combine. Top with the remaining feta and chickpeas.
Sprinkle each serving with toasted almonds and remaining za’atar. Drizzle with additional dressing if desired.
Nutrition Facts
Serving size: 1 cup
Per Serving: Calories: 292; Fat: 24g; Saturated Fat: 5g; Cholesterol: 17mg; Sodium: 527mg; Carbohydrates: 15g; Fiber: 4g; Protein: 7g
Copyright 2023 © Baldwin Publishing, Inc. Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.
Date Last Reviewed: March 4, 2023
Editorial Review: Adam Fisher, Recipe & Content Manager, Baldwin Publishing, Inc. Contact Editor
No information provided by Baldwin Publishing, Inc. in any article or in any Health eCooks® video, recipe, article and/or other Health eCooks® product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health eCooks® video, recipe, article and/or other Health eCooks® product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.