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15-Minute Greek Garbanzo Bean Salad

This high-protein, fresh-tasting vegetarian salad is very quick and easy to prepare. In fact it can be made in just 15 minutes from start to finish and can be kept for a few days in the refrigerator, getting more flavorful as the longer it marinates. Using fresh herbs and a small amount of extra virgin olive oil makes this a healthier salad than many of those with high-fat dressings without losing the enjoyment of a rich flavor. If you don't have fresh herbs on hand, just substitute dried ones.

Prep and Cook Time: 15 minutes Ingredients: 1 15 oz can garbanzo beans, drained and rinsed 2/3 cup minced scallion 3 medium cloves garlic, pressed 1 medium ripe tomato, seeds removed and chopped 3 medium ribs celery, diced about 1/2-inch pieces 3 TBS fresh lemon juice 2½ TBS chopped fresh mint (or 2½ tsp dried mint) 3 TBS chopped fresh parsley (or 3 tsp dried parsley) extra virgin olive oil to taste 1 small head chopped romaine lettuce, outer leaves removed, and discarded salt & cracked black pepper to taste * optional: ¼ cup feta cheese

Directions:

1. Mix all ingredients except lettuce and cheese in a bowl and season with salt and pepper to taste.
2. Serve on bed of chopped romaine lettuce and sprinkle with feta cheese, if desired.

   Serves 4

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Greek Garbanzo Bean Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Greek Garbanzo Salad 1.00 serving 235.09 grams 129.25 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating molybdenum 64.87 mcg 86.5 12.0 excellent vitamin C 41.04 mg 68.4 9.5 excellent manganese 0.96 mg 48.0 6.7 very good vitamin A 2027.48 IU 40.5 5.6 very good folate 149.18 mcg 37.3 5.2 very good dietary fiber 6.45 g 25.8 3.6 very good vitamin B6 (pyridoxine) 0.48 mg 24.0 3.3 good potassium 562.28 mg 16.1 2.2 good tryptophan 0.05 g 15.6 2.2 good iron 2.24 mg 12.4 1.7 good phosphorus 117.47 mg 11.7 1.6 good protein 5.60 g 11.2 1.6 good copper 0.21 mg 10.5 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Greek Garbanzo Bean Salad

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