This vibrant and nutritious spinach chickpea salad is a perfect balance of flavors and health benefits. It combines fresh spinach, protein-packed chickpeas, sweet cherry tomatoes, red onion, and crisp cucumber, with the option of feta cheese for added richness. The salad is dressed with a simple but flavorful mix of olive oil, lemon juice, and Dijon mustard, making it an ideal dish for maintaining heart health and managing blood pressure.
Spinach is a powerhouse of vitamins, especially vitamin K, which supports bone health, and vitamin A for immunity. Chickpeas offer plant-based protein and fiber, aiding in digestion and muscle repair. Cherry tomatoes are rich in antioxidants like lycopene, which help combat inflammation, while olive oil provides heart-healthy fats. Cucumber adds hydration and contributes vitamin C. This combination makes the salad a nutrient-dense, low-calorie option that is ideal for promoting cardiovascular health and overall wellness.
Ingredients:
- 2 cups fresh spinach leaves
- 1 cup canned chickpeas, rinsed and drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/2 cucumber, sliced
- 1/4 cup feta cheese, crumbled (optional)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine spinach, chickpeas, cherry tomatoes, red onion, cucumber, and feta cheese (if using).
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.
Nutrition Value:
1. Fresh Spinach Leaves:
- Calories: Approximately 14 calories per 2 cups
- Carbohydrates: About 2.2 grams
- Protein: Around 1.8 grams
- Fat: About 0.3 grams
- Sodium: Approximately 24 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin A, Vitamin C, Vitamin K, and folate
- Minerals: Contains iron, magnesium, and potassium
- Nutritional Benefit: Spinach is rich in antioxidants, supports bone health, and may help regulate blood pressure.
2. Canned Chickpeas (Rinsed and Drained):
- Calories: Approximately 269 calories per cup
- Carbohydrates: About 45 grams
- Protein: Around 15 grams
- Fat: About 4 grams
- Sodium: Approximately 11 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C, Vitamin K, and B vitamins
- Minerals: High in iron, magnesium, potassium, and zinc
- Nutritional Benefit: Chickpeas are a good source of plant-based protein, fiber, and contribute to heart health and digestion.
3. Cherry Tomatoes (Halved):
- Calories: Approximately 15 calories per 1/2 cup
- Carbohydrates: About 3.5 grams
- Protein: Around 0.7 grams
- Fat: About 0.2 grams
- Sodium: Approximately 6 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin C, Vitamin A, and Vitamin K
- Minerals: Contains potassium and folate
- Nutritional Benefit: Cherry tomatoes are low in calories, rich in antioxidants, and support skin health and immune function.
4. Red Onion (Thinly Sliced):
- Calories: Approximately 16 calories per 1/4 cup
- Carbohydrates: About 3.7 grams
- Protein: Around 0.4 grams
- Fat: About 0.1 grams
- Sodium: Approximately 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C, Vitamin B6, and folate
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Red onions provide antioxidants, support heart health, and may have anti-inflammatory properties.
5. Cucumber (Sliced):
- Calories: Approximately 8 calories per 1/2 cup
- Carbohydrates: About 1.9 grams
- Protein: Around 0.3 grams
- Fat: About 0.1 grams
- Sodium: Approximately 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin K and Vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Cucumbers are hydrating, low in calories, and contribute to skin health and hydration.
6. Feta Cheese (Crumbled, Optional):
- Calories: Approximately 100 calories per 1/4 cup
- Carbohydrates: About 1 gram
- Protein: Around 6 grams
- Fat: About 8 grams
- Sodium: Approximately 316 milligrams
- Cholesterol: Approximately 25 milligrams
- Vitamins: Contains Vitamin B12 and Vitamin D
- Minerals: High in calcium and phosphorus
- Nutritional Benefit: Feta cheese adds richness and calcium to the salad but should be used sparingly due to its higher fat and sodium content.
7. Olive Oil:
- Calories: Approximately 120 calories per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: About 14 grams (mostly monounsaturated)
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin E and Vitamin K
- Minerals: High in antioxidants and anti-inflammatory compounds
- Nutritional Benefit: Olive oil provides healthy monounsaturated fats, supports heart health, and has anti-inflammatory properties.
8. Lemon Juice:
- Calories: Approximately 4 calories per tablespoon
- Carbohydrates: About 1.3 grams
- Protein: Around 0.1 grams
- Fat: About 0.1 grams
- Sodium: Approximately 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin C
- Minerals: Contains small amounts of potassium and folate
- Nutritional Benefit: Lemon juice adds tangy flavor and provides Vitamin C, which supports immune function and skin health.
9. Dijon Mustard:
- Calories: Approximately 15 calories per teaspoon
- Carbohydrates: About 0.5 grams
- Protein: Around 0.6 grams
- Fat: About 1 gram
- Sodium: Approximately 120 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of Vitamin C and Vitamin E
- Minerals: Contains selenium and calcium
- Nutritional Benefit: Dijon mustard adds flavor with minimal calories and provides trace amounts of vitamins and minerals.
10. Salt and Pepper (to taste):
- These seasonings contribute minimal calories, carbohydrates, protein, or fat.
- Sodium: Use sparingly to control intake.
- Nutritional Benefit: Salt enhances flavors, while pepper adds a hint of spice; both should be used in moderation for taste without excessive sodium intake.
Chef Culinary Creationss
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