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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Pumpkin and Chickpea Salad
 
Source: dLife

A salad of chickpeas and roasted pumpkin with a sun-dried tomato dressing.

Rating:
Prep Time: 15 minutes
Cook Time: 1 hours
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 117.7
Total Carbs 14.2 g
Dietary Fiber 2.6 g
Sugars 4.2 g
Total Fat 5.6 g
Saturated Fat 0.8 g
Unsaturated Fat 4.9 g
Potassium 251.7 mg
Protein 3.4 g
Sodium 7.4 mg
Dietary Exchanges
1 Fat, 1 Starch, 1/4 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 cup Peas, chickpea, mature, cooked , soaked overnight in water (dried)
5 cup fresh cubed pumpkin
1 olive oil cooking spray
2 tbsp fresh cilantro , chopped (or mint leaves)
1.5 tbsp red wine vinegar
0.25 cup Tomatoes, sun dried (not packed in oil)
2 tbsp extra virgin olive oil
1 medium garlic cloves
2 tbsp balsamic vinegar
2 tsp sugar
2 tsp fresh lemon juice
1 pinch black pepper , freshly ground (to taste)


Directions
1 If using dried chickpeas, soak overnight in water, then drain and rinse them. Then, put the chickpeas in a large saucepan and cover with fresh water. Bring to a boil and cook until tender, roughly 40-50 minutes. When done, drain the peas and allow them to cool.
2 Preheat your oven to 400 F and put the pumpkin on a baking tray with parchment paper. After spraying the pumpkin with olive oil, roast it in the over for 30 to 40 minutes, or until the pumpkin is tender and lightly caramelized.
3 To make the sun-dried tomato dressing, heat the red wine vinegar and the tomatoes in a saucepan over low heat. Allow the tomatoes to soak in the hot vinegar to soften.
4 Transfer the softened tomatoes to a blender or food processor and add the remaining ingredients. Process to combine, but be careful not to over process, as you want the texture to remain slightly chunky.
5 To serve, toss the pumpkin and chickpeas in the dressing and place in individual serving bowls, or on a platter, and then sprinkle with the cilantro or mint.
Additional Information
To save time, you can substitute canned chickpeas instead of dried ones. This will eliminate the overnight soaking process.


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Topic: 
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