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Chickpea Salad

Jami Nolen

April 11, 2010

 

Yield

10 servings (serving size: about 3/4 cup)

 

Ingredients

  • 1 cup vegetable broth
  • 1 cup uncooked whole wheat couscous
  • 2 cups chopped seeded roma tomato
  • 1 cup diced, peeled and seeded cucumber
  • 1 cup thinly sliced green onions
  • 1/2 cup grated carrot
  • 1/2 cup diced red bell pepper
  • 1 (15½-ounce) can chickpeas, drained and rinsed
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon minced garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper

 

Preparation

  1. Bring broth to a boil in a medium saucepan, and gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Place couscous in a large bowl, and cool completely. Fluff with a fork.
  2. Stir in tomato, cucumber, and next 4 ingredients (through chickpeas); toss well.
  3. Combine oil and the remaining ingredients in a small bowl; stir with a whisk.
  4. Add oil mixture to couscous mixture just before serving; toss gently.

 

Nutrition Information

Calories: 132 (24% from fat)
Fat: 3.5 g (sat 0.4 g, mono 2.2 g, poly 0.7 g)
Protein: 4 g
Carbohydrate: 21.4 g
Fiber: 3 g
Cholesterol: 0.0 mg
Iron: 0.9 mg
Sodium: 246 mg
Calcium: 29 mg

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Friday, April 16, 2010