The Big Salad

From EatingWell: January/February 1998, The Essential EatingWell Cookbook (2004) — Subscribe Now!

Big flavors, big benefits. Loaded with vitamins and minerals, antioxidants and fiber—not to mention color, crunch and great taste—starting a meal with this salad is a healthy habit you could really live with.

6 servings, 2 1/3 cups each

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

3 tablespoons coarsely chopped walnuts
4 tablespoons Mustard-Balsamic Vinaigrette, (recipe follows)
1 15-ounce can chickpeas, rinsed
1 small red onion, thinly sliced
1 red bell pepper, seeded and sliced
1 cup shredded carrots
1 cup cauliflower florets, coarsely chopped
12 Kalamata olives, pitted and finely chopped
12 cups mixed salad greens
1/2 cup crumbled feta cheese

Preparation

Toast walnuts in a small dry skillet over medium heat, stirring, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.
Prepare Mustard-Balsamic Vinaigrette.
Combine chickpeas, onion, bell pepper, carrots, cauliflower and olives in a medium bowl. Add 2 tablespoons of the vinaigrette; toss to coat. Toss greens with the remaining 2 tablespoons vinaigrette in a large bowl. Divide among 6 plates and top with the vegetable mixture. Sprinkle with feta and the walnuts. Serve immediately.

Nutrition

Per serving: 210 calories; 11 g fat (2 g sat, 5 g mono); 3 mg cholesterol; 22 g carbohydrates; 8 g protein; 7 g fiber; 393 mg sodium; 531 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (140% dv), Folate (38% dv), Fiber (30% dv).

1 Carbohydrate Serving

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