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Diabetic & Heart Healthy

This healthy salad is packed with flavor and great nutrition. High-protein beans, fresh tomatoes and herbs, and healthy olive oil make this Mediterranean bean salad a tasty lunch.

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      • 2 whole wheat pitas (6-inch diameter), cut into bite-size pieces
      • 2 garlic cloves, peeled
      • 1/8 tsp salt
      • 2 Tbsp fresh lemon juice
      • 1/2 tsp ground cumin
      • 3 Tbsp extra virgin olive oil
      • Black pepper to taste
      • 1 cup cooked black beans, rinsed and drained
      • 1 cup chickpeas, rinsed and drained
      • 1/2 pint cherry tomatoes, quartered
      • 1/2 cucumber, peeled and diced
      • 1 cup sliced Romaine lettuce
      • 2 scallions, chopped
      • 1/2 cup crumbled feta cheese
      • 3 Tbsp chopped fresh parsley
      • 3 Tbsp chopped fresh mint


      • Preheat oven to 400°.
      • On a large baking sheet, arrange pita pieces in one layer. Bake until crisp and just brown, about 5 to 7 minutes. Let cool.
      • In a small bowl, mash garlic and salt to form a paste. In another small bowl, combine garlic paste, lemon juice and cumin and whisk to blend. Add oil in a slow, steady stream, whisking constantly until combined. Season with black pepper to taste.
      • In a serving bowl, combine black beans, chickpeas, tomatoes and cucumber. Add the pita pieces, lettuce, scallions, feta, parsley, mint and the lemon dressing. Toss to mix. Season with additional black pepper to taste.

Nutrition Facts

Serves 6

Serving size: 1 cup

Per Serving: Calories: 233 Fat: 10g Saturated Fat: 3g Cholesterol: 11mg Sodium: 299mg Carbohydrates: 26g Fiber: 5g Protein: 8g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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