I came across this recipe when I found myself with several cans of chickpeas in my pantry. I like chickpeas so much but was running low on creative ideas. The delicious recipe comes from Eating Well and can be made as a nice side dish at dinner, or it can be part of a healthy work-day lunch.
Healthy Chickpea Salad with Creamy Dill Ranch Dressing.
Are you looking for new side dish ideas? This salad is a great option. Feta cheese and homemade dressing give it great flavor and it is easy to make. Cottage cheese and reduced-fat mayonnaise give the recipe creaminess without the fat in regular mayonnaise. The dill adds complexity to the dressing and makes the salad awesome.
Makes: 6 servings, 1 cup each
Creamy Dill Ranch Dressing
- 1 small shallot, peeled
- 3/4 cup nonfat cottage cheese
- 1/4 cup reduced-fat mayonnaise
- 2 tablespoons buttermilk powder (see Tip)
- 2 tablespoons white-wine vinegar
- 1/4 cup nonfat milk
- 1 tablespoon chopped dill
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 7-ounce can chickpeas, rinsed
- 3 cups peeled, seeded and diced cucumber
- 2 cups halved grape tomatoes or cherry tomatoes
- 1/4 cup crumbled reduced-fat feta cheese
- 1/4 cup diced red onion
- 1/2 cup Creamy Dill Ranch Dressing
- Freshly ground pepper to taste
- To prepare dressing: With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides. Add dill, salt and pepper and process until combined. (Makes 1 1/4 cups.)
- To prepare salad: Combine chickpeas, cucumber, tomatoes, cheese and onion in a medium bowl. Add dressing and pepper and toss to coat. (Refrigerate extra dressing for up to 1 week.)
Tips & Notes
- Make Ahead Tip: Cover and refrigerate dressing for up to 1 week.
- Tip: Buttermilk is a thick, tangy cow’s-milk dairy product. Find both low-fat and nonfat versions in the dairy section of the supermarket. You can replace buttermilk in any recipe with an equal amount of “sour milk.” Mix 1 tablespoon lemon juice or vinegar to 1 cup low-fat or nonfat milk. Or use buttermilk powder (found in the baking section) prepared according to package directions.
Per serving: 81 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 4 g protein; 2 g fiber; 232 mg sodium; 288 mg potassium.
Source: Eating Well
Image Source: Judith Doyle