Cucumber, tomato and red onion with feta and chickpeas in olive oil, and bread on the side. Ten minutes, no cooking.
- Ready in10 minutes
- Serves1
Ingredients
- 50 g feta cheese
- 150 g chickpeas, canned (drained)
- 120 g cucumber
- 150 g tomatoes (incl. cherry)
- 30 g onions
- 12 g olive oil
- 1 slice wholegrain bread
Method
- Chop the cucumber and tomatoes into chunks and slice the onion thinly.
- Drain and rinse the chickpeas.
- Toss the vegetables and chickpeas with the olive oil, a pinch of dried oregano, salt and pepper.
- Crumble the feta over the top and serve with the bread.
What this plate gives you
The chickpeas turn a side salad into a lunch: 150 g gives about 11 g of protein and 9 g of fibre, and with the feta and bread the plate reaches 24 g of protein and 14 g of fibre, half a 2,000-calorie day’s 28 g. The 28 g of fat is the feta and the oil, which is why this is 585 calories, nearly 30 percent of that day. Salt the cucumber and tomato for ten minutes and drain them, and the salad will not sit in a puddle.
Swaps
- Half the olive oil: about 50 calories fewer.
- Grilled chicken added: about 30 g more protein.
- Olives: about 30 calories more and the salad most people picture.
Keeping it
A dressed salad does not keep. Store the parts separately, dress when you eat, and the cooked protein keeps three to four days in the fridge. The chickpeas in the dressing keep for three days.
