Written by: Lisa M. Pressey
Recipe inspired by: Vicki Young
I have spent the last 2 years modifying my diet. My diet was already gluten free and dairy free. I was diagnosed with breast cancer and that is what has led me down the path of investigating a vegan lifestyle. Beating cancer is one thing and keeping it away is quite another. A multitude of research suggests that a vegetarian or vegan lifestyle is the way to go. Beet and Chickpea Salad is gluten free, dairy free, and vegan.
This recipe was given to me by my friend Vicki. The only change I made was adding chia seeds, which more than doubled my fiber content. The second time I made it, I added some croutons.
I know you’re pondering the thought of how this beet and chickpea salad is going to satisfy your hunger. Fiber is the answer to your question. Believe it or not, this salad will keep you full for hours due to the fiber content. Beets, chickpeas, and chia seeds are all high in fiber. One tablespoon of chia seeds contains 4.5 grams of fiber, 1/4 cup of chickpeas contains 3.5 grams, and 1/4 cup of beets has about .5 grams, for a total of 8 grams of fiber. That salad fulfills about 1/3 of my daily recommended fiber for the day!
1 ounce = 2 Tablespoons
Most people do not meet their recommended daily allowance of fiber. The Mayo Clinic says, “Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.” Fiber is important for a healthy digestive system because it helps move food through quickly and easily. Fiber may also help reduce the risk of chronic diseases like heart disease and diabetes. If you are looking to lose weight, it helps to keep you full longer which may reduce the risk of obesity. This is why fiber is so essential in a healthy diet.
Making Beet and Chickpea Salad couldn’t be easier, so let’s get started.
INGREDIENTS
- Lettuce/spinach or both
- 1/4 cup garbanzo beans A.K.A. chickpeas
- 1/4 cup beets, chopped
- 1/2 teaspoon oregano
- salt to taste
- pepper to taste
- 1 Tablespoon Chia seeds (.5 oz.)
- olive oil
- vinegar
DIRECTIONS
- Take the lettuce and cut into pieces. If using baby spinach, take off the stems.
- Rinse the canned chickpeas to wash off extra sodium.
- Chop the beets (canned or fresh)
- Put down a layer of lettuce/spinach in a plate or bowl.
- Add a layer of garbanzo beans.
- Put a layer of beets over the beans.
- Sprinkle the chia seeds over the top, along with the salt and pepper.
- Either mix up some olive oil and vinegar or use a bottled dressing.
This beet and chickpea salad is a super nutritious meal that will keep you full for hours. It’s definitely a recipe to keep in your vegan collection. I’m one recipe closer to leading a vegan lifestyle.