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Cottage Cheese and Chickpeas Salad

Cottage Cheese and Chickpeas Salad: Quick & Healthy Delight

A delightful Cottage Cheese and Chickpeas Salad, quick to prepare and packed with nutritious flavors.
Prep Time 15 minutes
Chill for Flavor 30 minutes
Total Time 45 minutes
Servings: 2 servings
Course: Salads
Cuisine: Healthy, Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup Cottage Cheese Substitutes: Feta cheese for tangy flavor, or Greek yogurt for creaminess.
  • 1 can Canned Chickpeas Don't forget to drain and rinse before use; dried chickpeas need cooking.
  • 1 cup Cherry Tomatoes Substitutes: Regular tomatoes, though the texture will differ.
  • 1 medium Cucumber Substitutes: Zucchini for a unique flavor twist.
  • 1/4 medium Red Onion Substitutes: Green onions for a milder flavor profile.
  • 1/4 cup Fresh Parsley Omit if unavailable or substitute with cilantro.
For the Dressing
  • 2 tablespoons Lemon Juice Vinegar can be used as an alternative.
  • 2 tablespoons Olive Oil Substitutes: Avocado oil or any neutral oil for a different taste.
  • 1/2 teaspoon Salt Adjust according to your taste preferences.
  • 1/4 teaspoon Pepper Adjust according to your taste preferences.
  • 1/2 teaspoon Ground Cumin Omit if you prefer a milder flavor.
For Serving
  • 4 leaves Lettuce Leaves Great for creating low-carb wraps or adding flair to your serving style.

Equipment

  • Mixing bowl
  • Whisk
  • knife
  • Cutting board

Method
 

Step-by-Step Instructions
  1. Begin by washing and chopping the cherry tomatoes and cucumber into bite-sized pieces. Finely dice the red onion and chop the fresh parsley. In a large mixing bowl, combine the cottage cheese, drained and rinsed canned chickpeas, chopped tomatoes, cucumber, red onion, and parsley, creating a vibrant medley of colors.
  2. In a separate small bowl, whisk together fresh lemon juice, olive oil, salt, pepper, and ground cumin until smooth and well blended. The dressing should be emulsified and slightly thickened, which usually takes about 1-2 minutes of whisking.
  3. Pour the dressing over the salad mixture in the large bowl. Gently toss all the ingredients together using a spatula or large wooden spoon, ensuring that everything is evenly coated with the zesty dressing.
  4. Once combined, take a moment to taste the salad. Adjust the seasoning as needed, adding more salt, pepper, or lemon juice for extra flavor.
  5. If desired, line individual serving plates with crisp lettuce leaves for an extra crunch and a delightful presentation.
  6. Spoon the salad mixture into bowls or onto the lined lettuce leaves. For a final touch, garnish each serving with additional chopped parsley.
  7. If time allows, cover the assembled salad and refrigerate it for about 30 minutes to an hour.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 30gProtein: 15gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 10mgSodium: 400mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 1500IUVitamin C: 20mgCalcium: 200mgIron: 3mg

Notes

Chill for Flavor: Let the salad sit in the refrigerator for about 30 minutes. This allows the flavors to meld perfectly, enhancing the zest of the dressing. Separate Dressing: If prepping in advance, store the dressing separately to avoid soggy salad. Mix just before serving for maximum freshness.

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