Quantcast

Mozzarella, Tomato, and Chickpea Salad

This salad takes just 5 minutes to prepare and is packed with nutrients. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner.  

Nutritional Facts

Serving Size: 1/2 cup

  • Calories 155
  • Carbohydrate 16 g
  • Protein 10 g
  • Fat 7 g
  • Saturated Fat 2.3 g
  • Dietary Fiber 5 g
  • Cholesterol 5 mg
  • Sodium 165 mg

This Recipe Serves 4

Ingredients

2.5 ounces fresh mozzarella balls, drained
1 cup cherry tomatoes
1 cup no-salt-added canned chickpeas
2 teaspoons extra-virgin olive oil
Kosher salt, to taste
Freshly ground pepper, to taste
12 ounces fresh baby spinach

Instructions

1. Combine mozzarella balls, tomatoes, and chickpeas in a medium bowl. Add olive oil. Stir, taste, and add salt and pepper to taste.

2. Wash spinach, and layer it in the bottom of a serving bowl. Arrange 1/2 cup of mozzarella-tomato-chickpea mixture on top of spinach. Serve at room temperature.

From Mediterranean Diabetes Cookbook by Amy Riolo

Photo: Mozzarella, Tomato, and Chickpea Salad from The Mediterranean Diabetes Cookbook. PNC Photography, Photographer: Cristina Izurieta.

 

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.