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:
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Calories: 280 per serving
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Carbohydrates: 35g
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Protein: 12g
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Fiber: 10g
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Healthy Fats: 11g
Number of Servings: 4
Cooking Time: 15 minutes
Difficulty Level: Easy
Ingredients:
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2 cans chickpeas, drained and rinsed
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Cherry tomatoes, halved
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Cucumber, diced
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Red onion, finely chopped
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Kalamata olives, sliced
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Feta cheese, crumbled
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Olive oil, lemon juice, dried oregano, salt, and pepper for dressing
Instructions:
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In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
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In a separate bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper for the dressing.
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Pour the dressing over the salad and toss gently. Serve chilled.
Benefits of these ingredients:
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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.
If you liked this post, check out more articles that could help you with nutrition
- A Guide to Eating Well with Diabetes
- Dinner Tips for the Festive Season
- Eating Tips to Help you be Mindful
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