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Mediterranean Cauliflower and Pepper Salad

A salad can make a satisfying low-calorie meal with the right ingredients.

A salad can make a satisfying low-calorie meal if you use the right plant-based ingredients like protein-rich garbanzo beans and the satiating, heart-healthy fat from olive oil. The fresh herbs (as well as the vegetables) have anti-inflammatory properties and the cauliflower in part provides powerful antioxidants and phytonutrients that protect against disease and dietary fiber to feed the good bacteria in your gut, which plays a key role in reducing inflammation.

Serves: 4

Cook time: 20 minutes

You'll need

  • 1 15-ounce can no-salt-added chickpeas (garbanzo beans), rinsed and drained
  • 1 1/2 cups coarsely chopped cauliflower
  • 1 cup chopped red and/or yellow bell pepper
  • 1 medium cucumber, peeled and chopped
  • 1 medium tomato, coarsely chopped
  • 1/4 cup chopped fresh herbs such as mint, parsley, basil, and/or oregano
  • 2 tablespoon chopped green onion or chopped fresh chives
  • 1 teaspoon lemon zest
  • 3 tablespoon lemon juice
  • 2 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup reduced-fat feta cheese, crumbled
  • 8 pitted Kalamata olives, halved

How to Make It

  1. In a bowl combine the first eight ingredients (through lemon zest). Sprinkle with lemon juice, olive oil, salt, and black pepper; toss to coat.
  2. Top with feta cheese and olives.
  3. To Store: Cover and chill salad up to 24 hours

 

per serving: 238 calories, 11 g fat (2 g saturated fat), 518 mg sodium, 5 g sugar, 6 g fiber, 10 g protein

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