Characteristics
This delicious and filling salad brings out the best in parsley and chickpeas thanks to the juicy punch of lemon and other robust flavors thanks to a variety of spices. Aside from rich flavors, it is also full of rich textures to delight the palette. This meal is high in vitamins, minerals, and phytonutrients, with lots of antioxidant activity. It is high in healthy carbohydrates and protein, and naturally low in fat and sodium. It is high in fiber and cholesterol free, and can easily be used as a salad meal anytime of the day.
TYPE: Meal, Salad, Appetizer
PERPARATION TIME: < 15 minutes
SERVINGS: makes 1 full meal serving (multiply quantities as needed)
- Raw* (depending if chickpeas are cooked or sprouted)
- Vegan
- Gluten-free
- Wheat-free
- Corn-free
- Soy-free
- Peanut-free
- Nut-free
- Seed-free
- Oil free
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- 4 - 6 tbsp Chickpeas (organic, pre-cooked from dry, or sprouted)
- 1 small to medium Tomato (organic)
- 1/4 of a small Onion (organic)
- 1/4 - 1/2 English Cucumber (organic)
- handful of Parsley (organic, fresh)
- 1 lemon (juice squeezed)
- 1/4 tsp cumin (organic, ground)
- black pepper (organic, ground)
- cayenne pepper (organic, ground)
- unrefined sea salt
TOOLS:
- Cutting board
- Utensils
- Salad dish
Preparation Steps
For this recipe, you will need to make sure you have the right chickpeas ahead of time. Either have sprouted chickpeas for a fully raw salad, or pre-cooked (from dry) chickpeas. (Try to avoid canned chickpea use for optimal health.)
Wash the parsley, shake off excess water, and chop finely on your cutting board. Adjust how finely you chop it based on your personal preferences. Aim to use mainly leaves, discarding the leafless parts of the stems. Add to your salad dish.
Place about 4 to 6 tablespoons of the chickpeas on top of the parsley. Feel free to adjust the quantities based on your metabolic needs.
Peel the outer layers of the onion, cut off about 1/4 or less (depending on the size of the onion). Slice the onion into thin layers, then dice the layers. Add to your salad dish.
Wash the cucumber, cut off about 1/4 to a 1/2 and dice into small parts. Add to your salad dish.
Wash the tomato, remove the core, and cut into thin slices. Dice the slices and transfer to your salad dish.
Wash the lemon, and roll around on a hard surface to make easier for juicing. Cut the lemon in half and squeeze the juice of the lemon onto your salad. (You may wish to use only half of a big lemon, adjust to your personal preferences.)
Add in the cumin and sprinkle in some salt, cayenne, and black pepper based on your taste bud preferences, to make it more or less spicy, as desired.
Thoroughly mix all of the ingredients in your dish and enjoy.
Meal Nutritional Benefits
Chickpeas / Garbanzo Beans / Hummus
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, and selenium
- support optimal health, weight, healing, and prevention
- support healthy, blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)
Parsley:
- Provides unique health benefits through its volatile oils, antioxidants and flavonoids
- good source of (in descending order): vitamin K, vitamin C, vitamin A, folate and iron
- helps neutralize some carcinogens and has been known to inhibit tumor formation
- enhances proper cardiovascular health and provides protection against rheumatoid arthritis
Tomatoes
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support healthy eye health, immune health, and digestive health
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Onions
- provide anti-inflammatory, antibacterial, and antiviral properties
- provide lots of phytonutrients and antioxidants
- provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
- provide minerals, especially copper, manganese, and phosphorus
- support optimal health, weight, healing, and prevention
- support immune health and iron metabolism
- protect against cancer, cardiovascular disease, and diabetes
- support healthy blood pressure, blood sugar, and cholesterol levels
Cucumber
- low source of carbohydrates and protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides many vitamins and minerals
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
- helps to regulate proper fluid balance
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Cayenne Chili Pepper
- not a significant source of calories or macronutrients
- provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
- provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Cumin
- not a significant source of calories or macronutrients
- provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provides vitamins, including vitamin A, C, and some B vitamins
- provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Black Pepper
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides vitamins, including vitamin A, C, and K
- provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps prevent bloating and gas
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
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