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Thrive On

Chickpea Salad

Low PhosphorusLow ProteinVegetarianDiabetes-FriendlyHeart HealthyNo ShellfishNut-FreeGluten-FreeMediterraneanDinnerLunchSalad
6 cups
Active time: 20 minutes
Total time: 20 minutes

Nutrition Per Serving

  • Calories86 cal
  • Total Fat2.6 g
  • Saturated Fat1.1 g
  • Cholesterol7 mg
  • Sodium214 mg
  • Carbohydrate Total12.2 g
  • Protein4.1 g
  • Phosphorus94 mg
  • Potassium292 mg
  • Fiber2.4 g
  • Calcium70 mg

Ingredients

Creamy Dill Ranch Dressing

  • 1 small shallot, peeled
  • ¾ cup nonfat cottage cheese
  • ¼ cup reduced-fat mayonnaise
  • 2 tablespoons buttermilk powder
  • 2 tablespoons white-wine vinegar
  • ¼ cup nonfat milk
  • 1 tablespoon fresh dill, chopped
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper

Chickpea Salad

  • 1 7-ounce can chickpeas, rinsed
  • 3 cups cucumber, peeled, seeded and diced
  • 2 cups grape tomatoes, halved (or cherry tomatoes)
  • ¼ cup crumbled reduced-fat feta cheese
  • ¼ cup red onion, diced
  • ½ cup Creamy Dill Ranch Dressing
  • Freshly ground pepper, to taste

Description

Feta cheese and chickpeas lend a Mediterranean flair to this satisfying side salad. The Creamy Dill Ranch is great with it, but would also be good with a tangy vinaigrette.

Directions

  1. To prepare dressing: With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides. Add dill, salt and pepper and process until combined. (Makes 1 1/4 cups.)
  2. To prepare salad: Combine chickpeas, cucumber, tomatoes, cheese and onion in a medium bowl. Add dressing and pepper and toss to coat. (Refrigerate extra dressing for up to 1 week.)

Tips

  • Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk,” the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk; let stand for about 10 minutes before using.
  • To make ahead: Cover and refrigerate dressing for up to 1 week.
© Meredith Operations Corporation. All rights reserved. Used with permission.