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Arugula, Chickpea, Roasted Pepper and Artichoke Salad

 
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93

:)

Yield

6

servings

Prep

15

min

Cook

0

min

Ready

25

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

For the salad:
118 ml red onion
minced
1 small fennel bulb
trimmed and cored, or 1/2 large fennel
*
433.5 ml/g chickpeas (garbanzo beans)
1 can, rinsed and well drained
177 ml roasted red bell peppers
jarred, chopped, about 4 each
173.4 ml/g artichoke hearts
marinated, 1 jar, rinsed, drained, and quartered, if whole
710 ml arugula (roquette)
baby
177 ml parsley leaves
flat and fresh
57.8 ml/g black olives
pitted and sliced, about 1/4 cup
158 ml Parmesan cheese
For the dressing:
1 clove garlic
peeled
2.5 ml salt
or to taste
7.5 ml orange zest
freshly grated
15 ml white wine vinegar
15 ml lemon juice
fresh
1 x black pepper
freshly ground to taste
*
75 ml olive oil, extra-virgin

Directions

To make the salad:

Soak the minced onions in cold water for 10 minutes, then drain well, pat dry, and put in a serving bowl.

Meanwhile, make the dressing:

Smash the garlic clove, sprinkle with ½ teaspoon of the salt, and, with the side of a large knife, mash and smear the mixture to a coarse paste.

Put the paste in a bowl and add the orange zest, vinegar, lemon juice, salt and black pepper, to taste.

Slowly whisk in the olive oil, make a slightly thick dressing.

Thinly slice the fennel lengthwise.

Add to the onion and toss with the chickpeas, peppers, artichoke hearts, arugula, parsley, and dressing.

Evenly arrange the olives and shave the Parmigiano-Reggiano over the top.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 181g (6.4 oz)
Amount per Serving
Calories 26754% of calories from fat
 % Daily Value *
Total Fat 16g 25%
Saturated Fat 4g 18%
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 691mg 29%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 21%
Sugars g
Protein 18g
Vitamin A 29% Vitamin C 70%
Calcium 19% Iron 13%
* based on a 2,000 calorie diet How is this calculated?

 

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