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The Big Salad

:  January/February 1998, The Essential EatingWell Cookbook (2004)

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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.


The Big Salad Recipe

Makes: 6 servings, 2 1/3 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

This recipe calls for:

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Preparation

  1. 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.
  2. Prepare Mustard-Balsamic Vinaigrette.
  3. 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).

Carbohydrate Servings: 1

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


More From EatingWell

Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegetarian
Everyday favorites
Type of Dish
Main dish, vegetarian
Salad, main dish
Ease of Preparation
Easy
Ethnic/Regional
Greek
Mediterranean
Total Time
30 minutes or less
Servings
6
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Main Ingredient
Beans/Legumes
Meal/Course
Brunch
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The Essential EatingWell Cookbook (2004)
January/February 1998
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