Warm Chickpea and Mushrooms Salad

3 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 10 min
170 calories/serving

Ingredients

1 1/2 tbsp olive oil 23 mL
1 shallots, finely chopped 40 g
28 button (white) mushrooms, cut in quarters 400 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/3 cup chickpeas/garbanzo beans (canned), rinsed and drained 330 mL
12 cups baby spinach 200 g
1 pinch cayenne pepper [optional] 0.1 g

Method

  1. Clean the mushrooms and spinach and finely chop the shallot.
  2. Heat the oil in a saucepan over medium heat. Add the mushrooms and sauté, with stirring, until the mushrooms are browned and any liquid they give off has evaporated, 3-4 min.
  3. Lower the heat to medium-low, then stir in the shallot and sauté until translucent, 2-3 min. Season with salt and pepper to taste.
  4. Add the drained chickpeas, the baby spinach and one pinch of Cayenne pepper (optional). Serve.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

170

Fat

5 g

7 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

220 mg

9 %

Carbohydrate

25 g

8 %

Fibre

5 g

21 %

Sugars

1 g

Net Carbs

20 g

Protein

7 g

Vitamin A

72 %

Vitamin C

24 %

Calcium

7 %

Iron

18 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Copper, Folacin, Manganese, Potassium, Selenium, Vitamin A, Vitamin B2, Vitamin B6, Vitamin K
Good source of  :
Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Zinc
Source of  :
Calcium, Vitamin B1, Vitamin C, Vitamin E
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Meat and Alternatives ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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