Like 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.
Recipe information
Yield
Serves 4
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
1/2 English cucumber, cut into 1/2-inch dice
1/4 red onion, cut into thin wedges, or 2 scallions, trimmed and thinly sliced lengthwise
1 cup canned chickpeas, drained and rinsed
1/4 cup torn fresh mint leaves
1/4 cup torn fresh flat-leaf parsley leaves
3 tablespoons red-wine vinegar
2 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
Preparation
Step 1
Preheat oven to 375°F. Place pita on a baking sheet and toast until crisp, about 10 minutes. Let cool completely, then break into 1-inch pieces.
Step 2
In a bowl, combine tomatoes, pepper, cucumber, red onion, chickpeas, mint, and parsley; toss to combine. Add vinegar, oil, and 1/2 teaspoon salt (or to taste); season with pepper, and toss to combine. Add pita pieces, toss, and serve.
nutrition information
Step 3
(Per Serving)
Step 4
Calories: 220
Step 5
Saturated Fat: 1.1g
Step 6
Unsaturated Fat: 6.5g
Step 7
Cholesterol: 0mg
Step 8
Carbohydrates: 30.4g
Step 9
Protein: 7.2g
Step 10
Sodium: 390mg
Step 11
Fiber: 6.2g
