Howe to Health

Vegetarian | Gluten-free | High-protein

This light and refreshing cucumber chickpea salad will upgrade your weekly meal prep. I made this for a potluck picnic as the token healthy option, something my friends count on me to bring to any dinner party. This salad takes ten minutes to chop your veggies and one minute to toss together. Enjoy on its own or serve over a bed of greens for a nutrient dense lunch or side dish. The chickpeas are a high fiber, plant-based protein source and the combination of colorful veggies packs a variety of vitamins and flavor. Check out my deep dive into each ingredient below.

Instructions

1. Whisk together the lemon juice, red wine vinegar, olive oil, salt and pepper.
2. Stir in the cucumbers, feta cheese, chickpeas, bell pepper, red onion and dill.
3. Serve and enjoy! Store refrigerated in an air tight container.

The ‘Why’ Behind The Ingredients

Chickpeas

Chickpeas, or garbanzo beans, are an excellent plant protein source with a low glycemic index. They’re high in dietary fiber, magnesium and potassium, which can help prevent cancer and diabetes. Look for organic, low-sodium and BPA-free chickpeas. BPA can be found in the coating on the inside of food cans. Always drain and rinse your chickpeas!

Cucumbers

Have you ever heard the phrase ‘eat your water’? Cucumbers are the poster child fruit of hydration. The high water and fiber content aids with digestion, supporting your gut microbiome and overall cell health. They’re also high in Vitamin K and potassium, both essential vitamins for strong bones. And yes, cucumbers are a fruit because they grow from a flowering plant and contain seeds.

Red Onion

An apple onion a day keeps the doctor away. Onions, especially red onions, are the ultimate healer. Onions have been used in traditional medicine for centuries for their anti-bacterial and anti-inflammatory properties. Add them raw to a salad or on sandwiches, or slow boil in your favorite soup to soak in all of the immune boosting benefits.

Bell Pepper

Bell peppers are a colorful vegetable packed with Vitamin A, Vitamin C and fiber. This trio can lower blood sugar and support brain health, delaying the onset of dementia and memory loss. Bell peppers also contain antioxidant properties that help reduce inflammation and lower the risk of heart disease.

Feta Cheese

Feta is my top cheese choice for its unique nutritional benefits. It contains gut friendly bacteria that support digestion and overall microbiome health. While it should be consumed in moderation due to its high sodium and fat content, feta cheese is a flavorful addition to your meals that will keep you full for longer due to its high protein content. Look for traditional feta made from sheep and goat milk, not cow’s milk!