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Italian panzanella, this salad—a specialty of the eastern Mediterranean— pairs
fresh vegetables and bread. The combination of vegetables, beans, and herbs is
excellent for reducing high cholesterol.
Ingredients
:
- 1 whole-wheat pita (8-inch), split
- 12 cherry or small tomatoes, halved or quartered
- 1 red or yellow bell pepper (or half of each), ribs and seeds removed, cut into 1-inch strips
- ½ English cucumber, cut into ½-inch dice
- ¼ red onion, cut into thin wedges, or 2 scallions, trimmed and thinly sliced lengthwise
- 1 cup canned chickpeas, drained and rinsed
- ¼ cup torn fresh mint leaves
- ¼ cup torn fresh flat-leaf parsley leaves
- 3 tablespoons red-wine vinegar
- 2 tablespoons extra-virgin olive oil
- Coarse salt and freshly ground pepper
Method :
- Preheat oven to 375ºF. Place pita on a baking sheet and toast until crisp, about 10 minutes. Let cool completely, then break into 1-inch pieces.
- In a bowl, combine tomatoes, pepper, cucumber, red onion, chickpeas, mint, and parsley; toss to combine. Add vinegar, oil, and ½ teaspoon salt (or to taste); season with pepper, and toss to combine. Add pita pieces, toss, and serve.
per
serving: 220
calories; 1.1 g saturated fat; 6.5 g unsaturated fat; 0 mg cholesterol; 30.4 g
carbohydrates; 7.2 g protein; 390 mg sodium; 6.2 g fiber
Tags:
Salads