Characteristics
This is a unique, mildly sweet and spicy salad that incorporates 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)
- Whole Food
- 100% Plant-based — Vegan
- Gluten-free
- Wheat-free
- Corn-free
- Soy-free
- Nut-free
- Oil-free
- Refined Sugar-free
Goodies Needed
INGREDIENTS:
- 1-2 cups Organic Chickpeas — cooked or raw sprouted
- 1 Organic Zucchini
- 1/2 Organic English Cucumber
- 1 handful Organic Parsley
- Optional: Organic Green Onions
Dressing:
- 1 - 2 Tbsp Organic Peanut Butter — pure with no added sugar or oils
- 1 Tbsp Organic Apple Cider Vinegar
- 2 Organic Medjool Dates — pits removed
- 1/4 - 1/2 cup Filtered Water
- 1/4 tsp Organic Cumin Powder
- 1/4 tsp Organic Ginger Powder
- 1/4 tsp Organic Cinnamon Powder
- 1/4 tsp Organic Ground Black Pepper
- 1/4 tsp Himalayan Salt OR Sea Salt
TOOLS:
- High-Power Blender, like a Vitamix or NutriBullet Pro
- Cutting Board
- Chopping / cutting knife
- Utensils
- Measuring Cup
- Optional: Vegetable Slicer
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 chickpeas, if possible, 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. Using your blender, blend on the highest speed until a smooth consistency appears.
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 Leaves
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provide vitamins, especially vitamin A, C, K, and folate
- provide minerals, especially potassium, calcium, and iron
- support optimal health, weight, healing, and prevention
- provide outstanding cleansing and detoxification abilities
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, infections, and other lifestyle diseases
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