This simple, #nocook recipe is refreshing and nutritious! It also works well for those following various dietary restrictions, such as dairy free, low FODMAP, vegan and gluten free. This chickpea based salad is drizzled lightly with a homemade, simple dressing and works well as a side dish or a snack, pairing carbohydrates, protein, heart-healthy fats and, of course, plenty of colorful veggies!
Ingredients (yields 4 servings):
1 medium cucumber
2 medium tomatoes (I used heirloom tomatoes)
1 red bell pepper
3/4 C chickpeas (if canned, opt for no salt added)
1/4 C olive oil
1 1/2 Tbsp red wine vinegar
1/4 tsp salt
1/4 tsp ground black pepper
1/2 tsp dill (fresh or dried)
Directions:
1. Wash and dry cucumber, tomatoes and pepper. Chop each vegetable into small pieces and add to medium-sized bowl.
2. Drain liquid from chickpeas and add to bowl.
3. Add olive oil, red wine vinegar and spices (salt, pepper and dill) to bowl. Mix until all ingredients are well combined. Enjoy!
*This will last for 3-4 days in the fridge in an airtight container, although it is best when served immediately.
Nutritional Analysis Per Serving
Calories 200 calories, Total Fat 15 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 15 g, Fiber 4 g, Protein 4 g, Sodium 162 mg, Calcium 45 mg
*Note: the serving of chickpeas and red bell peppers in each serving of this recipe are low FODMAP. However, it is best to work with a registered dietitian when embarking on a low FODMAP diet, so that you can understand the elimination, reintroduction and maintenance phases and better determine which recipes and ingredients are best for you, as this may vary.
*Please Note: While this dish is free from gluten-containing ingredients, I recommend using certified gluten free products if you need to avoid potential sources of cross contamination, as in the case of celiac disease.