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

  1. 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.)

  2. 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.

  3. 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.

  4. 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.

  5. Wash the cucumber, cut off about 1/4 to a 1/2 and dice into small parts. Add to your salad dish.

  6. Wash the tomato, remove the core, and cut into thin slices. Dice the slices and transfer to your salad dish.

  7. 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.)

  8. 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.

  9. Thoroughly mix all of the ingredients in your dish and enjoy.

Meal Nutritional Benefits

Chick Peas (Garbanzo Beans):

  • Offer a rich source of healthy carbohydrates and protein
  • Source of (in descending order): molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus and iron
  • Protects against heart disease by decreasing chances of a heart attack, lowers cholesterol, stabilizes blood sugar, helps prevents IBS and constipation and reduces risk of colon cancer
  • An excellent source of iron to prevent anemia and increase overall energy
  • For more information, visit the chick pea detailed overview from World’s Healthiest Foods

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
  • for more information, visit the parsley detailed overview from World’s Healthiest Foods

Tomato:

  • excellent source of numerous phytonutrients, including lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
  • aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Onion:

  • contain numerous flavonoids
  • good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
  • helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
  • boosts bone health, has anti-bacterial and anti-inflammatory properties
  • for more information, visit the onion detailed overview from World’s Healthiest Foods

Cucumber:

  • a source of vitamins, minerals, antioxidants, and phytonutrients
  • cleansing, detoxifying, alkalizing, and anti-inflammatory
  • especially rich in vitamin K, molybdenum, vitamin B5, potassium, phosphorus, copper, and manganese
  • promotes healthy skin, intestinal health, and blood pressure
  • naturally preventative against cancer, heart disease, and diabetes type 2, and optimally healing and health promoting
  • for more information, visit the cucumber detailed overview from World’s Healthiest Foods

Lemon:

  • add a great citrus tang of flavor to any meal
  • provide phytonutrients and antioxidants, with antibiotic activity
  • are a rich source of vitamin C
  • protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
  • for more information, visit the lemons/limes detailed overview from World’s Healthiest Foods

Cayenne Pepper:

  • adds a spicy flavor to any meal
  • good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
  • offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
  • boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
  • for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Cumin:

  • adds a delightful rich flavor and fragrant aroma to any meal
  • good source of: iron, manganese, calcium and magnesium
  • protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
  • for more information, visit the cumin detailed overview from World’s Healthiest Foods

Black Pepper:

  • good source of: manganese, vitamin K, iron and fiber
  • helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • contains antibacterial and antioxidant properties
  • for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • alkalizing to maintain proper acid/alkaline body balance
  • has helped to promote optimal health in civilizations for centuries