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Healthy Recipes: Chickpea, Pepper & Pine Nut Salad

07/05/2011 17:11:00 admin

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July 5, 2011

A Summer Salad to Wake Up Your Taste Buds

As tomatoes, basil and peppers begin to appear in farmers’ markets, serve this healthy and easy to make salad for a quick lunch or as a vegetarian entrée at dinner. The nutty chickpeas deliver protein and they are also high in fiber. The most recent AICR/WCRF Continuous Update Project report upgraded the evidence from probable to convincing that foods containing fiber lower risk for colorectal cancer.

Chickpea, Pepper & Pine Nut Salad

1 (15 oz.) can chickpeas, drained and rinsed

1 medium red bell pepper, cored and cut into julienne strips

1 medium tomato, diced

3 scallions, cut into julienne strips

2 Tbsp. low-fat buttermilk

1 Tbsp. lemon juice and pulp

1 Tbsp. wine vinegar

1 Tbsp. extra virgin olive oil

2 cloves garlic

2 Tbsp. fresh basil leaves, lightly steamed*

1 Tbsp. pine nuts

Salt and freshly ground black pepper, to taste

6-8 red lettuce leaves for serving bed

In medium mixing bowl, combine chickpeas, pepper, tomato and scallions.

For creamy basil dressing, pour buttermilk, lemon juice and pulp, vinegar, oil and garlic into spice grinder or blender and process until thick. Add basil and process again until leaves are minced.

In a dry skillet over medium heat, toast pine nuts, stirring continually for about 2 minutes. Be careful not to burn them.

Pour dressing over chickpea mixture and toss well to coat. Season with salt and pepper to taste. Spoon onto lettuce leaves. Sprinkle with pine nuts and serve.

*In small skillet over medium-high heat, add 2 tablespoons of water and heat until steaming. Add basil leaves, cover and reduce to medium heat. Steam leaves for 1/2 to 1 minute and remove from pan immediately.

Makes 4 servings.

Per serving: 160 calories, 6 g total fat (0 g saturated fat), 22 g carbohydrate, 7 g protein,

5 g dietary fiber, 45 mg sodium.

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