Chickpeas please and lose weight

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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.

  Serves: 2        Prep Time: 15 minutes

  Cook Time: 3-4 minutes   Calories: 200kcals

Steps: 2

Ingredients

  • 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, chopped
  • 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 taste (optional)

Directions

  • 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.

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