I eats a lot of hummus so I almost always have a can of chick peas in my cupboard. I like the mild nutlike flavor and they have a firm texture that holds up well in a salad. They are an excellent source of fiber and have about 7 grams of protein per 1/2 cup serving.
I made the following simple salad with ingredients I already had on hand. The combination of flavors are surprisingly tasty and using nonfat yogurt as the dressing base keeps the fat and calorie count low. For an extra boost of protein, I add a hard boiled egg and some walnuts just before serving.
Buffalo Chick Pea Salad
1 15 oz can chick peas, drained and rinsed
1/2 red apple,chopped
1/4 cup sliced celery
1/4 cup red onion, chopped
1/3 cup dried cranberries
1/2 cup fresh parsley, chopped
Hard boiled eggs
Blue cheese (optional)
1/2 cup nonfat plain Greek yogurt
Juice of 1/2 lemon
3 T Frank's Original Red Hot Sauce
1/2 t sea salt
- Combine chickpeas, apple, celery, onion, dried cranberries, and parsley in a bowl.
- Whisk together dressing ingredients.
- Mix together and refrigerate until ready to serve.
To serve: Take one cup salad per each individual serving and stir in 1 hard boiled egg (chopped) and 2 T coarsely chopped walnuts. Line a serving bowl with greens and spoon salad on top. Sprinkle with blue cheese and salt and pepper if desired. Makes a light meal in itself.
About 3 servings.
Slym Cook says: This gets better as it sits and the recipe can be easily doubled. For added zip, add a few extra shakes of Frank's before serving. If you don't have fresh parsley, a tablespoon of dried parsley would probably work okay although fresh is better for this.