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Healthy: Our criteria for healthy recipes include (per serving): less than 550 calories for dinner; 5 g or less saturated fat; sodium mg less than the total calorie count; cholesterol 300 mg or less; minimal added sweeteners.
Recipes that fall squarely within these criteria are marked with a green icon; those that are slightly outside them for one nutrient get a yellow icon.

Chickpea and Spinach Salad

by Ellie Krieger

read reviews (1)

In this salad, the versatile chickpea goes exotic in a deeply spiced, aromatic lemon and cumin dressing. Fresh herbs punch it up with an unmistakable freshness, and spinach provides a tender bed. An orange-infused yogurt topping creates a cool, creamy contrast. Great as a side salad with grilled meat, it can also work as a vegetarian entrée. Serves 4

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chickpeas flat-leaf parsley red onions more more

One 15.5-oz. cans chickpeas, preferably low-sodium, drained and rinsed
2 Tbs. chopped fresh flat-leaf parsley
1/4 cup diced red onion
2 Tbs. olive oil
2 Tbs. fresh lemon juice
1/4 tsp. finely grated lemon zest
3/4 tsp. ground cumin
Pinch of cayenne pepper
Salt and freshly ground black pepper to taste
3 Tbs. plain nonfat yogurt
1 Tbs. orange juice
1/4 tsp. finely grated orange zest
1/4 tsp. honey
2 oz. baby spinach leaves (about 2 cups lightly packed)
1 Tbs. coarsely chopped fresh mint

In a medium bowl, combine the chickpeas, parsley, and onion. In a small bowl, whisk together the oil, lemon juice and zest, cumin, cayenne, salt, and black pepper. Pour the dressing over the chickpea mixture and toss to coat evenly. In another small bowl, stir together the yogurt, orange juice and zest, and honey.

Serve the chickpea salad over a bed of spinach leaves. Top with the yogurt sauce and garnish with the mint.

nutrition information (per serving):
Calories (kcal): 175; Fat (g): 9; Fat Calories (kcal): 81; Saturated Fat (g): 1; Protein (g): 6; Monounsaturated Fat (g): 5.5; Carbohydrates (g): 20; Polyunsaturated Fat (g): 1.5; Sodium (mg): 147; Cholesterol (mg): 0; Fiber (g): 5;

photo: Christopher Hirsheimer

From Book The Food You Crave , pp. 132

June 15, 2009