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Chickpea, Red Pepper, and Arugula Salad

Photo: Becky Luigart-Stayner; Styling: Cindy Barr
Yield Serves 4 (serving size: 1 cup)
Make an easy Mediterranean salad by combining canned chickpeas, jarred roasted red peppers, and olives and tossing with arugula and a tangy vinaigrette. If you want petite leaves, choose baby arugula.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 4 cups arugula
  • 1 cup unsalted canned chickpeas, rinsed and drained
  • 1/4 cup bottled roasted red bell peppers, drained and cut into strips
  • 7 pitted Italian olives (such as cerignola), halved

Nutrition Information

  • calories 94
  • fat 4.6 g
  • satfat 0.5 g
  • monofat 2.5 g
  • polyfat 0.5 g
  • protein 3.1 g
  • carbohydrate 10.4 g
  • fiber 2.2 g
  • cholesterol 0.0 mg
  • iron 1 mg
  • sodium 215 mg
  • calcium 67 mg

How to Make It

  1. Combine olive oil, balsamic vinegar, mustard, pepper, and salt in a medium bowl, stirring with a whisk. Add arugula, chickpeas, and bell peppers; toss to coat. Sprinkle with olives.

  2. Variations:

  3. Melon & Prosciutto: Place 1 tablespoon extra-virgin olive oil, 1 tablespoon balsamic vinegar, and 1/2 teaspoon Dijon mustard in a medium bowl, stirring with a whisk until well combined. Add 4 cups arugula to oil mixture; toss to coat greens. Top arugula mixture with 1 cup thinly sliced peeled cantaloupe and 2 ounces thinly sliced prosciutto. Serves 4 (serving size: about 1 cup) CALORIES 78; FAT 9g (sat 9g); SODIUM 241mg

  4. Bread Salad: Preheat broiler. Combine 2 tablespoons extra-virgin olive oil, 1 tablespoon balsamic vinegar, 1/2 teaspoon Dijon, and 1/4 teaspoon pepper in a bowl; stir with a whisk. Place 2 cups (1/2-inch) cubed Italian bread on a jelly-roll pan. Broil 2 minutes or until toasted; stir after 1 minute. Add bread to bowl; toss. Add 2 cups arugula and 1 1/2 cups quartered cherry tomatoes; toss. Serves 4 (serving size: 1 cup) CALORIES 159; FAT 8g (sat 2g); SODIUM 261mg

  5. Caesar Vinaigrette: Combine 2 tablespoons extra-virgin olive oil, 1/2 teaspoon grated lemon rind, 2 teaspoons fresh lemon juice, 1/8 teaspoon freshly ground black pepper, 2 chopped canned anchovy fillets, and 1 minced garlic clove in a medium bowl, stirring with a whisk. Add 4 cups arugula; toss to coat. Sprinkle with 2 tablespoons shaved fresh Parmesan cheese. Serves 4 (serving size: about 1 cup) CALORIES 82; FAT 8g (sat 4g); SODIUM 117mg

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.