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Spicy Three-Bean Chickpea Tomato SaladSpicy Three-Bean Chickpea Tomato Salad

Prepared by: Susan Mills-Gray,
Nutrition Specialist,
University of Missouri Extension
June 14, 2015

 

Yield: 16 servings (3/4 cup per serving)

 

Ingredients:

  • 1 15-oz. can chickpeas (garbanzo beans)
  • 1 15-oz. can black beans
  • 1 15-oz. can kidney beans
  • 1 15-oz. can sweet corn
  • 1 large red onion, finely chopped
  • 2 cups cherry tomatoes, halved
  • 3-4 small jalapeņo peppers, seeded and finely chopped
  • 2 tbsp. chopped cilantro
  • 1 clove minced garlic
  • 1 tbsp. olive oil
  • Juice of 2 limes
  • Salt and pepper to taste

 

Preparation

  1. Drain chickpeas, beans and corn and place in a large bowl.
  2. Add onion, tomatoes, peppers, cilantro, garlic and oil, then juice limes over mixture. Mix well until combined.
  3. Season with salt and pepper to taste.

Nutrition information per serving

Calories: 130
Total Fat: 2g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 243mg
Carbohydrate: 20g
Fiber 7g
Protein: 7g

 

 

Source: HealthyWaytoCook.com, Dina Shevchenko

 

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to hhthttp://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, July 10, 2015