Chick Pea, Roasted Red Pepper, Tomato and Mint Salad

Pulses, tomatoes, allium vegetables and herbs all combine for a simple delicious and nutritious  offering – a combo that’s perfect for International Mediterranean Diet Month.  Enjoy it for  lunch or as a side dish alongside your barbecue fare.

Chick Pea, Roasted Red Pepper, Tomato and Mint Salad

Makes 6 servings

1 19-oz./540-mL can chick peas, rinsed and drained or 2 cups (500 mL)  cooked
1 cup (250 mL) roasted red peppers, diced (about 3 peppers)
2/3 cup (150 mL) diced fresh tomatoes
1/3 cup (75 mL) chopped red onion
1/3 cup (75 mL) chopped fresh mint
3 tbsp (45 mL) extra virgin olive oil
2 tbsp (25 mL) sherry vinegar
1 tbsp (15 mL) chopped garlic
Salt and freshly ground pepper, to taste

In a medium bowl, combine chick peas, peppers, tomatoes, onions and mint. Mix together oil and vinegar and mix in. Combine first 5 ingredients in medium bowl. Mix together oil, vinegar and chopped garlic; mix into  vegetable mixture. Season to taste with salt and pepper.  Refrigerate  for at least 4 hours to allow flavours to blend.

Nutrition information per serving:
•    Calories:  185
•    Protein: 5 grams
•    Fat: 8 grams
•    Saturated fat:  1  gram
•    Carbohydrate:  24 grams
•    Dietary fibre:  5 grams
•    Sodium:  243 milligrams

Tags: , , , , , , , , ,

Categories: Recipes, Whole Foods

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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4 Comments on “Chick Pea, Roasted Red Pepper, Tomato and Mint Salad”

  1. Barbara Stewart
    May 30, 2016 at 6:36 am #

    Why can’t I print just the recipe?

    • May 30, 2016 at 7:24 am #

      Sorry, Barbara! The page is not set up that way. But I will look into whether I can change it.

  2. Susan
    May 31, 2016 at 10:47 pm #

    Thus looks delicious Rosie! Definitely have to try it.

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