Quick and easy this chickpea salad is full of healthy, nutritious foods that will fill you up in no time. As well as being high in protein, chickpeas have a range of health benefits including added fiber for diabetes sufferers, iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K all contribute to building and maintaining bone structure, improved blood pressure and cholesterol.
Prep: 3 – 4 minutes
Per serving: 400kcals
Step: 3 or 4
100g Broccoli florets halved
60g Baby plum tomatoes, halved
2 Spring onions, sliced
50g Bean sprouts or sprouted alfalfa seeds
200g Canned chickpeas, rinsed and drained
100g Low-fat cottage cheese
A handful of flat-leaf parsley or coriander,
1 Red chilli, sliced(optional)
Salt and freshly ground black pepper
For the dressing
1 Small red chilli, deseeded and shredded
1 Garlic clove, thinly sliced
1 tbsp light soy sauce
1 tbsp water or rice vinegar
Juice of 1 small lime
Liquid artificial sweetener, e.g. stevia, to
Make the dressing: whisk all the ingredients together in a bowl or shake vigorously in a screw-top jar until thoroughly blended and smooth.
Steam the broccoli in a steamer or a colander placed over a saucepan of simmering water for 3–4 minutes until it is just tender but still a little crisp with some ‘bite’.
In a bowl, mix together the tomatoes, spring onions, bean sprouts and chickpeas. Add the broccoli and toss gently in the dressing. Season to taste with salt and pepper.
Arrange the salad on 2 serving plates and top with the cottage cheese. Sprinkle with the chopped herbs and chilli (if using) and serve immediately.
Step it up…
If you’re on Steps 3 or 4, stir 200g cooked quinoa into the salad and sprinkle with 1 tbsp pumpkin seeds and 15g chopped pistachios. Divide between 2 serving plates and you’ll have a 400kcals supper.