Chickpea and Whole Grain Salad
Jami Nolen, Nutrition Program Associate
January 9, 2011
It's time to put those New Year's resolutions into action! Hopefully many of us vowed to eat healthy in the new year, which should include incorporating more whole grains into our diets. The vitamins in whole grains are vital to a healthy heart — so, out with the white and in with the whole grains! This is a recipe for a whole grain side dish that is great as leftovers to take to work.
makes 8 servings
- 1¾ cups fat-free, less-sodium chicken broth
- 1/2 cup uncooked brown and wild rice mix
- 1/2 cup uncooked pearl barley
- 3/4 cup rinsed and drained canned chickpea beans
- 1/3 cup dried cranberries
- 1/4 cup minced shallots
- 3 tablespoons red wine vinegar
- 1½ teaspoons extra virgin olive oil
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons chopped fresh basil
- 2 tablespoons slivered almonds or walnuts, toasted
- Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, cranberries, and shallots.
- Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Stir in basil and almonds or walnuts. Serve at room temperature or chilled.
Calories: 146 (14% from fat)
Fat: 2.3 g (sat 0.3 g, mono 1.3 g, poly 0.6 g)
Protein: 5 g
Carbohydrate: 27.6 g
Fiber: 4.3 g
Cholesterol: 0.0 mg
Iron: 1.2 mg
Sodium: 235 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.
Last update: Thursday, January 05, 2012