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Chickpea Salad With Oranges & Fresh Mint

rsz_orange_chickpea_saladHere’s another totally nutritious and delicious bean salad. Take this salad to work or enjoy it at home. Your body will say thank you every time! Beans are nutritional superstars. Regular bean eaters (those who eat beans four times a week) are more likely to maintain a healthy body weight, as well as have healthy blood cholesterol, blood sugar and blood pressure. The oranges and red pepper in this recipe add awesome sweetness, along with a big dose of vitamin C. Enjoy!

P.S.  My daughter Chelsea helped me with this recipe too.  The oranges were her idea and they really work.  Thanks Chelsea!

Serves 4

Salad Ingredients:
1 can (540 mL/19 fl oz) chickpeas (no salt added), drained and rinsed
2 large seedless oranges, peeled and diced
1 large red pepper, diced
3 green onions, diced (including green part)
¼ cup (60 mL) chopped, fresh mint
¼ cup (60 mL) chopped, fresh cilantro

Dressing Ingredients:
1 tbsp (15 mL) extra virgin olive oil
2 tsp (10 mL) apple cider vinegar
2 tsp (10 mL) ground cumin
1 tsp (5 mL) honey or pure maple syrup
1 tsp (5 mL) orange zest (grated orange peel)
2 cloves garlic, minced
¼ tsp (1 mL) salt
¼ tsp (1 mL) freshly ground pepper

Optional: 1 tsp (5 mL) minced, fresh ginger root

Please note: Don’t forget to zest one of the oranges before peeling it. If you are taking this salad to work, consider adding the dressing just before serving time.

Directions:
1.  Put all rinsed, chopped and diced salad ingredients in a large bowl.
2.  Whisk together all dressing ingredients.
3.  Pour dressing over salad ingredients and mix until combined. Serve immediately or put in the fridge for up to 5 days. Enjoy!

Nutrition Per Serving (about 1 ¼ cups/310 mL): 198 calories, 5 g fat, .5 g saturated fat, 31 g carbohydrates, 10 g sugars, 6.5 g fibre, 7 g protein, 156 mg sodium

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Liz

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