"the Eat Well Gourmet" Chickpea & Carrot Salad

Yours in good taste, © Nancy Guppy, RD, MHSc.  http://nancyguppy.com/  Visit my blog for the ingredients and method with photographs to help with the "how to"  http://chapmanslanding.blogspot.ca/

The rest of my ingredients are organic.  In my opinion, organic spices taste a lot better than conventional and if they are certified organic they are free of chemical pesticides and residue.  I am not an expert in organic food rules but there is opportunity to add non spice ingredients to spices.  Recently I heard of flour being added to a chili powder blend creating problems for people needing to follow a gluten free diet. Buying organic spices and other organic foods also allows you to avoid genetically modified crops.


INGREDIENTS - all homegrown or organic

Makes 10 x 250 ml (1 cup) portions


6 cups (1.5 L) chickpeas, cooked

2 cups (500 ml) carrots, diced

1 cup (250 ml) parsley, fresh, minced

2 Tbsp (30 ml) paprika, sweet

1 Tbsp (150 ml) fennel seed

1/4 cup (60 ml) XV Olive Oil

1 cup (250 ml) herb or good vinegar*

1 tsp (5 ml) black pepper 


*Note: the vinegar I used was organic mint and white wine vinegar I had made back in August when the mint was fresh and plentiful in the garden.  Mint goes really well with this salad.  Other good choices are plain apple cider vinegar or red wine vinegar..... something bold!  Black olives aren't part of the original recipe but they would go well.  The original Eat Well Gourmet recipe used diced canned artichoke hearts as well.



METHOD:

1.  Measure the cooked chickpeas into a good size salad bowl that you can store in the fridge.  If you are using canned rinse them under cold running water to remove some of the salt.  The equivalent is approximately 2-3 of the 598 ml cans drained.

2.  Cut carrots into quarters and slice across.  Lightly steam carrot chunks.
3.  Toss all together and garnish with minced parsley and a good sprinkle of paprika.  I used organic paprika and you might have noticed that it is not garrish red.  I suspect much of the mainstream paprika has added red dye.  This seems like a lot of vinegar but it gets soaked into the beans.  Using more vinegar also allows you to cut back on the higher fat and pricey olive oil.  You can adjust it to your taste.   Leave salad to marinate in the fridge for 2-3 hours before serving.


This salad is lower in fat than what is shown below as you wouldn't typically eat all of the dressing.


NUTRITION FACTS (per 158 gram or approx 1 cup - 250 ml serving): 230 calories9 g fat, 1 g saturated fat, 0 mg cholesterol, 25 mg sodium, 31 g carbohydrate, 6 g fibre, 6 g sugar, 9 g protein.  % Daily Values based on a 2,000 calorie diet are 100% vitamin A, 20% vitamin C, 8% calcium and 20% iron.

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