Chickpea, Red Pepper, and Arugula Salad

Photo: Becky Luigart-Stayner; Styling: Cindy Barr

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.

Yield: Serves 4 (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 94
  • Fat: 4.6g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 3.1g
  • Carbohydrate: 10.4g
  • Fiber: 2.2g
  • Cholesterol: 0.0mg
  • Iron: 1mg
  • Sodium: 215mg
  • Calcium: 67mg

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

Preparation

  1. 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 4.9g (sat 0.9g); 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 1.2g); 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 7.8g (sat 1.4g); SODIUM 117mg
Note:

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.

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