Mediterranean Chickpea Salad: A Diabetes-Friendly Recipe for Balanced Nutrition

Embrace the flavours of the Mediterranean with this refreshing and diabetes-friendly chickpea salad. Rich in fibre, protein, and healthy fats, this low glycemic index dish is ideal for managing blood sugar levels. Featuring a colourful array of vegetables and herbs, it’s a delicious, blood sugar-friendly meal option for those looking to maintain a balanced, diabetes-conscious diet.

NUTRITION INFO:

• Calories: 280 per serving
• Carbohydrates: 35g
• Protein: 12g
• Fiber: 10g
• Healthy Fats: 11g

Number of Servings: 4

Cooking Time: 15 minutes

Difficulty Level: Easy

INGREDIENTS:

• 2 cans chickpeas, drained and rinsed
• Cherry tomatoes, halved
• Cucumber, diced
• Red onion, finely chopped
• Kalamata olives, sliced
• Feta cheese, crumbled
• Olive oil, lemon juice, dried oregano, salt, and pepper for dressing

INSTRUCTIONS:

• In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
• In a separate bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper for the dressing.
• Pour the dressing over the salad and toss gently. Serve chilled.

BENEFITS OF THESE INGREDIENTS: 

• Chickpeas:
  • High Fiber: Chickpeas are rich in dietary fiber, which helps regulate blood sugar levels by slowing down the absorption of glucose.
  • Low Glycemic Index: They have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar.
  • Protein: They provide plant-based protein, which can help with satiety and muscle maintenance.
• Tomatoes:
  • Low in Carbohydrates: Tomatoes are low in carbs and have a minimal impact on blood glucose levels.
  • Rich in Antioxidants: They contain lycopene and other antioxidants that can help reduce inflammation and oxidative stress, which are beneficial for overall health and diabetes management.
  • High in Vitamins: Tomatoes provide essential vitamins such as Vitamin C, which supports immune health and may help in managing diabetes-related complications.
• Olives:
  • Healthy Fats: Olives are high in monounsaturated fats, which can improve insulin sensitivity and help manage blood sugar levels.
  • Low Glycemic Index: They have a minimal impact on blood glucose levels due to their low glycemic index.
  • Antioxidants: Rich in antioxidants like oleuropein, olives can help reduce inflammation and oxidative stress.
• Feta Cheese:
  • Low Carbohydrates: Feta cheese is low in carbs, which helps prevent blood sugar spikes.
  • Protein: It provides a good source of protein, which can aid in satiety and blood sugar control.
  • Calcium: Feta cheese is a good source of calcium, which is important for bone health and can support overall well-being in diabetes management.

   

Explore our blog for more tips and resources on diabetes management.

Disclaimer: This email and its recipes are for general information only and are not medical or nutritional advice. Always talk to a qualified health professional about your health, medical conditions, and before starting any new diet, health program, or treatment. IBD Medical does not diagnose, treat, cure, or prevent any disease and is not responsible for any adverse reactions, effects, or consequences resulting from the use of any recipes, suggestions, or procedures.

Nutritional information (including calories, fat, carbohydrates and other values) is estimated using online calculators and is provided as a courtesy only. Actual values may vary, and readers are solely responsible for confirming that any nutritional information is accurate for their own use.Readers are responsible for all decisions about their own health and must check ingredients carefully for any allergies or intolerances.

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