Moroccan-Style Chickpea and Tomato Salad

Name: Moroccan-Style Chickpea and Tomato Salad
Prep time: 10 min
Yield: 4
Cuisine: Moroccan
Ingredients: 1/2 red onions; 2 tbsp extra virgin olive oil; 3 tbsp lemon; 1/2 tsp cayenne pepper; 1/2 tsp ground cumin; 1 pinch salt; ground pepper to taste; 3 cups chickpeas/garbanzo beans (canned); 4 tomatoes, Roma type; 2 1/2 tbsp fresh mint

154 Reviews

92% would make this recipe again

A nice and quick to make salad in which you can easily adjust the spiciness according to your taste.

Soaking : 30 min Preparation : 10 min Standing : 10 min

310 calories/serving

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Ingredients

1/2	red onions, finely chopped	80 g
2 tbsp	extra virgin olive oil	30 mL
3 tbsp	lemon juice, freshly squeezed	1 lemon
1/2 tsp	cayenne pepper	1 g
1/2 tsp	ground cumin	1 g
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]
3 cups	chickpeas/garbanzo beans (canned)	750 mL
4	tomatoes, Roma type, deseeded and diced	280 g
2 1/2 tbsp	fresh mint, finely chopped	8 g

Method

Finely chop the onion, then put it in a small bowl filled with water and a few drops of vinegar. Let stand for about 30 min at room temperature or overnight in the refrigerator. This makes the raw onion crispier and easier to digest.
Pour the olive oil and lemon juice into a salad bowl. Add the spices, salt and pepper. Using a fork, whisk the vinaigrette until it is emulsified.
Drain and rinse the chickpeas, then place them in the salad bowl. Dice the tomatoes discarding the seeds, then put the pieces into the bowl. Finely chop the mint then add it to the salad. Add the previously chopped onion. Toss well to combine. Adjust the seasoning.
Let the salad stand about 10 min to allow the flavours to develop.
Serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

310

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

410 mg

17 %

Carbohydrate

49 g

16 %

Fibre

10 g

38 %

Sugars

3 g

Net Carbs

39 g

Protein

10 g

Vitamin A

22 %

Vitamin C

37 %

Calcium

7 %

Iron

23 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	¾	serving
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	1	servings

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Claims

This recipe is :

Diet-related health claims :: Heart-healthy
Excellent source of :: Fibre, Folacin, Magnesium, Manganese, Vitamin B6
Good source of :: Copper, Iron, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E, Zinc
Source of :: Calcium, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B2, Vitamin K
Low :: Saturated Fat
Free :: Added Sugar, Cholesterol, Trans Fat

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	2 ½
Fruits	0
Vegetables	½
Meat and Alternatives	1
Fats	1 ½

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Members' Reviews

154 Reviews (149 with rating only ) 92% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

L&P C. 5 Moroccan-Style Chickpea and Tomato Salad

february 01, 2015 | I would make this recipe again

A flavour explosion

Useful 0

lu_kurk 4 Moroccan-Style Chickpea and Tomato Salad

july 12, 2013 | I would make this recipe again

We used rainbow chic peas for more colour but I would cut the spice down next time so the baby can eat it too. I also used 1/4 of a yellow onion instead of the red and doubled the mint.

Useful 0

PaniniPrincess 5 Moroccan-Style Chickpea and Tomato Salad

january 20, 2013 | I would make this recipe again

Very good; used ancho chile, ground coriander seeds, whole cumin and dry mint instead of the recommended spices, and added 2tbs of olive oil.

Useful 0

subterratigress 5 Moroccan-Style Chickpea and Tomato Salad

may 15, 2010 | I would make this recipe again

Some chunks of mozzarella cheese rounded this out quite nicely!

Useful 4

neets 5 Moroccan-Style Chickpea and Tomato Salad

september 24, 2009 | I would make this recipe again

Everything you want in a salad: fresh-tasting, easy, quick, and healthy. The ingredients blend very well together, I wouldn't leave out or substitute a thing. The mint and cumin give it a little something different. It doesn't taste like just another generic salad.

Useful 6