How This Helps
This Mediterranean salad with chickpeas (garbanzo beans) provides a significant amount of fiber, a must for weight watching people to feel satisfied until the next meal. Nutty quinoa adds a boost of protein, while capers, olives, avocado and low-fat feta cheese provide flavor and turn this easy to make salad into a hearty and satisfying meat-free meal.
Ingredients
1 : :
can: :
garbanzo beans,rinsed and drained: :
1/2 : :
cup: :
chives, chopped: :
1/2 : :
large: :
green bell peppers,finely chopped: :
2 : :
tablespoon: :
capers: :
2 : :
tablespoon: :
kalamata olives, chopped: :
1 : :
cup: :
quinoa, cooked and drained: :
1/2 : :
cup: :
cilantro, chopped: :
1 : :
large: :
avocado, chopped: :
1/2 : :
cup: :
low fat feta cheese, crumbled: :
11/2 : :
tablespoon: :
red wine vinegar: :
Directions
Combine ingredients in a large bowl and chill for 15 minutes before serving. Season with salt and pepper to taste.
Instructions
Nutrition Information
Calories 261 KCal;Total Fat 12.99 g;Total Cholesterol 16 mg;Sodium 476 mg;Total Carbohydrate 26.43 g;Dietary Fiber 9.02 g;Sugars 3.65g;Protein 9.02 g
Science and Research
Eat enough dietary fiber that is found in fruits, vegetables, and legumes. The fiber in fruits and veggies helps to maintain bowel health, lower cholesterol levels and control blood sugar. Chickpeas are packed with protein and fiber — two nutrients that can help you shed pounds. On the other hand, this dish also contains avocados, which provide healthy, monounsaturated fats. Unlike saturated fats, monounsaturated fats reduce cholesterol and may help you lose weight. Besides, the recipe also contains, quinoa, which is packed with insoluble fibers and satiates you and makes you feeling fuller for longer durations.
Research:
https://www.nlm.nih.gov/medlineplus/dietaryfiber.html
