Characteristics
This is a unique, mildly sweet and spicy salad that incorportates a creamy peanut sauce. The salad provides an array of textures, flavors and is rich with juiciness. This meal is high in vitamins, minerals, phytonutrients, antioxidants, and fiber. It contains healthy carbohydrates, fats and protein, is naturally low in sodium, and cholesterol free.
TYPE: Meal, Salad, Appetizer
PERPARATION TIME: < 15 minutes
SERVINGS: makes roughly 2 full meal servings (or 4 side salads)
- Raw* (depending if chickpeas are cooked or sprouted)
- Vegan
- Gluten-free
- Wheat-free
- Corn-free
- Soy-free
- Peanut-free
- Nut-free
- Oil-free
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- 1-2 cups Chickpeas (organic, pre-cooked from dry, or sprouted)
- 1 small Zucchini (organic)
- 1 small Onion (organic)
- 1/2 English Cucumber (organic)
- 1/2 bunch Parsley (organic, fresh)
Dressing:
- 1 - 2 Tbsps Organic Peanut Butter (pure - no added sugar or oils)
- 1 Tbsp Apple Cider Vinegar (organic)
- 2 Medjool Dates (organic) + 1-2 more for decoration (optional)
- 2 Tbsp (or more) Water (filtered, natural spring)
- 1/4 tsp Ground Cumin (organic)
- 1/4 tsp Ground or Fresh Ginger (organic)
- 1/4 tsp Ground Cinnamon (organic)
- pinch of Himalayan or Sea Salt (unrefined)
- pinch of Black Pepper (organic)
TOOLS:
- Paderno Vegetable Slicer (optional)
- Cutting Board
- Knife
- Measuring Cup
- High Powered Blender (ex: Vitamix or NutriBullet)
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. Avoid canned chickpea use for optimal health.
Place 1/2 - 1 cup of chickpeas per serving for a whole meal salad, or 1/4 - 1/2 cup of chickpeas per serving for a side salad.
Wash the zucchini and put through the vegetable slicer to cut the zucchini into thin C-shaped spirals. (If you do not have a vegetable slicer, you can simply grate the zucchini in a food processor, or dice using a knife.) Divide the quantity evenly between the 2 or 4 salad dishes.
Peel the outer layers of the onion and put through the vegetable slicer to cut the onion into thin C-shaped spirals. (If you do not have a vegetable slicer, you can simply grate the onion in a food processor, or dice using a knife.) Divide the quantity evenly between the 2 or 4 salad dishes.
Wash the cucumber, and dice it. Divide the quantity evenly between the 2 or 4 salad dishes.
Wash the parsley, shake off excess water and chop finely. Divide the quantity evenly between the 2 or 4 salad dishes.
Prepare the dressing by placing all of the dressing ingredients into a blender. Don’t forget to remove the pits from the dates. Blend on highest speed, until a smooth consistency appears (about 15-30 seconds in the Vitamix). If using a regular blender, there may be chunks of date pieces.
Drizzle the dressing over the salad ingredients in the bowl and mix as desired. Decorate with half or a full date on top. Serve 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)
Zucchini (Summer Squash)
- provides some carbohydrates, fiber, protein, and are virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects 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
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
Dressing
Peanuts / Peanut Butter
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients and antioxidants
- provide vitamins, especially vitamin E and most B vitamins
- provide minerals, especially manganese, copper, magnesium, phosphorus, iron, zinc, and potassium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, and diabetes type 2
- Health Tips: Choose only pure organic peanuts and peanut butter, as peanuts have both serious pesticide and mold health concerns. Avoid peanuts and peanut butter with any oil, sugar, salt, or other additives.
Apple Cider Vinegar
- provides numerous health, healing, and prevention benefits
- rich in enzymes and some minerals like potassium
- supports optimal digestion, including elimination and detoxification
- supports the immune system, and protects against infections
- supports optimal ph balance and energy levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Choose organic and raw (unpasteurized) apple cider vinegar with the mother for the attributed health benefits.
Medjool Dates
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide phytonutrients and antioxidants
- have anti-cancer and anti-inflammatory properties
- provide vitamins, especially the B vitamins
- provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
- support optimal health, energy, weight, healing, and prevention
- support digestive, immune, and cardiovascular health
Cinnamon
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
- provides vitamins, including vitamin A, K, and some B vitamins
- provides minerals, especially calcium, potassium, and iron
- supports optimal health, weight, healing, and prevention
- supports optimal digestion and immune protection
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Ginger
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, specifically vitamin C, choline, and folate
- provides minerals, especially potassium, magnesium, phosphorus, and calcium
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps with nausea, vomiting, bloating, and gas
- supports immune health and protects against infections
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
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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