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Greek Salad

This recipe is great for a quick lunch that can be ready in just 10 minutes if you keep these convenient ingredients in your home. Chickpeas are versatile and provide lots of plant-based protein and dietary fiber. They also have a long shelf life, so why not keep a few cans in your pantry? Combine chickpeas with feta cheese, marinated artichokes, olives, peperoncinis, kalamata olives, and any fresh salad vegetables you have in the house for a quick, crowd-pleasing greek salad!



Serves 1


Ingredients:

3 cups Romaine lettuce, chopped

6 grape tomatoes, halved

1/4 red pepper, sliced

1/4 cup carrots, grated

1/2 cup canned chickpeas, drained and rinsed well

6 artichoke heart, quartered & marinated

1/4 cup feta

5 kalmata olives

2 whole peperoncini

2 T greek dressing


Extra hungry?


Try adding some more protein:

1/2 chicken breast, 3 oz

1 small pan-seared salmon filet, 3 oz

3 jumbo or 6 medium shrimp, grilled or sautéed, 3 oz


Or try adding some nuts for some bonus healthy fats, plant-based protein, and dietary fiber (Tip: choose an unsalted version to keep your sodium low):

1/4 cup pine nuts

1/4 cup pumpkin seeds

1/4 cup walnuts

1/4 cup sunflower seeds


Special Diet Adaptations:


Low sodium diet: marinated artichoke hearts, kalmata olives, feta, and peperoncinis all contribute sodium to the higher sodium in this recipe. Pick your favorite two items and eliminate the others to reduce sodium by ~500 mg. Be sure to choose a low sodium dressing as well.


Low carb diet: Remove chickpeas and add one of the protein sources. You lose an important source of dietary fiber and plant-based protein, but this removes 20 g of carbohydrate from the recipe to keep you on track.


Dairy Free: Remove feta cheese.


Instructions:

  1. Chop your lettuce and spread it evenly across your large plate or bowl.

  2. Chop your tomatoes and red peppers. Peal and grate your carrots (or use pre-grated carrots). Place all chopped veggies evenly on top of the lettuce.

  3. Drain your chickpeas well using a strainer and spread 1/2 cup on top of your chopped veggies.

  4. Top with artichokes, olives, peperoncinis, and feta. Marinated veggies are often stored in high-sodium liquids for preservation. Take care not to include too much of these liquids on your salad.

  5. Spread dressing evenly over your salad and serve.

Nutrition Facts (approx.)

Calories: 476

Total Fat: 24 g

Saturated Fat: 7 g

Sodium: 1000 mg

Total Carbohydrate: 48 g

Added Sugars: 0 g

Dietary Fiber: 20 g

Total Protein: 17 g


Add 3 oz Grilled Chicken:

Calories: 616

Total Fat: 28 g

Saturated Fat: 8 g

Sodium: 1000 mg

Total Carbohydrate: 48 g

Added Sugars: 0 g

Dietary Fiber: 20 g

Total Protein: 43 g


Add 3 oz Salmon:

Calories: 651

Total Fat: 35 g

Saturated Fat: 9 g

Sodium: 1000 mg

Total Carbohydrate: 48 g

Added Sugars: 0 g

Dietary Fiber: 20 g

Total Protein: 36 g


Add 3 oz Shrimp:

Calories: 544

Total Fat: 24 g

Saturated Fat: 7 g

Sodium: 1000 mg

Total Carbohydrate: 48 g

Added Sugars: 0 g

Dietary Fiber: 20 g

Total Protein: 34 g


Add 1/4 cup Nuts:

Calories: 641

Total Fat: 37 g

Saturated Fat: 9 g

Sodium: 1000 mg

Total Carbohydrate: 52 g

Added Sugars: 0 g

Dietary Fiber: 22 g

Total Protein: 25 g

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