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Chickpea Salad

March/April 2007, The EatingWell Diet (2007)

Your rating: None Average: 4.1 (50 votes)

Feta cheese and chickpeas lend a Mediterranean flair to this satisfying side salad. The Creamy Dill Ranch is great with it, but would also be good with a tangy vinaigrette.



READER'S COMMENT:
"A quick, great tasting salad. I made a simple lemon and olive oil dressing instead of the creamy dill ranch. A nice break from the traditional leafy green salads! "
Chickpea Salad

Makes: 6 servings, 1 cup each

Active Time:

Total Time:

Ingredients

Creamy Dill Ranch Dressing

  • 1 small shallot, peeled
  • 3/4 cup nonfat cottage cheese
  • 1/4 cup reduced-fat mayonnaise
  • 2 tablespoons buttermilk powder (see Tip)
  • 2 tablespoons white-wine vinegar
  • 1/4 cup nonfat milk
  • 1 tablespoon chopped dill
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Chickpea Salad

  • 1 7-ounce can chickpeas, rinsed
  • 3 cups peeled, seeded and diced cucumber
  • 2 cups halved grape tomatoes or cherry tomatoes
  • 1/4 cup crumbled reduced-fat feta cheese
  • 1/4 cup diced red onion
  • 1/2 cup Creamy Dill Ranch Dressing
  • Freshly ground pepper to taste

Preparation

  1. To prepare dressing: With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides. Add dill, salt and pepper and process until combined. (Makes 1 1/4 cups.)
  2. To prepare salad: Combine chickpeas, cucumber, tomatoes, cheese and onion in a medium bowl. Add dressing and pepper and toss to coat. (Refrigerate extra dressing for up to 1 week.)

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate dressing for up to 1 week.
  • Tip: Buttermilk is a thick, tangy cow’s-milk dairy product. Find both low-fat and nonfat versions in the dairy section of the supermarket. You can replace buttermilk in any recipe with an equal amount of “sour milk.” Mix 1 tablespoon lemon juice or vinegar to 1 cup low-fat or nonfat milk. Or use buttermilk powder (found in the baking section) prepared according to package directions.

Nutrition

Per serving: 81 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 4 g protein; 2 g fiber; 232 mg sodium; 288 mg potassium.

Nutrition Bonus: Vitamin C (19% daily value).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat


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