In this video, Betty demonstrates how to make a nutritious, diet-conscious Colorful Chickpea Salad. This salad has chickpeas (garbanzo beans), English cucumber, green bell pepper, red bell pepper, cherry tomato halves, cilantro and some spices.
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Hi, I’m Betty, welcome to Betty’s Kitchen. Today, we’re making a color chickpea salad. Some of you have written me and said that you picked up a few pounds over the holidays and you’d like recipes that are low in calorie and nutritious and will work on your diet. So I think this one will be perfect for you and I’m just going to tell you the things I’m going to put in and then I need to do a few preparations and I’ll come back and mix it together. Chickpeas are also known as garbanzo beans so these are called garbanzos or chickpeas. So either name that you find in a can, this is 16 ounces. If yours is anywhere 14 to 16 ounces, that will be fine. I’ll be opening those and I will be rinsing them in just a minute. Another ingredient is a cucumber and this is an English cucumber. If you can't find an English cucumber, just use regular cucumber. I just wanted to start and show you what these are like without having them all diced up and just saying, that’s an English cucumber. It looks not all different from the kind that we normally get here in the south. Here we have a green bell pepper, you’re familiar with those and a red bell pepper. I think I probably will be using just half of each one of these, maybe half of the cucumber, half of the green pepper and half of the red pepper. Remember I just got one can of beans. So it’s just Rick and me so it’s going to be a large salad for the two of us, we can't eat it in one meal and then here, I have grape tomatoes, you can use cherry tomatoes or grape tomatoes, these really aren’t too ripe. It’s because of the time of year. If you let them sit out a bit, then they might ripen some but I need to do this today so I’ll be slicing these in half and I may not use all of them. We’ll judge by the amount of garbanzo beans. If we don’t have a nice mixture in terms of enough tomatoes then I’ll put more in but if it’s getting too tomatoey, we won't put as many. One other thing I have here that you’re probably familiar with is cilantro and I think probably about a quarter of a cup of that snipped. I’ve already washed all of these and I’ve used a paper towel to dry them and then I will have some spices and some olive oil that will finish up our salad. So let me go away and I’ll come back with the cucumber sliced. I’ll have these diced in the way that I want them. These tomatoes will be halved and we’ll just have this snipped because it’s a little fine herb that we want to get in our salad and I’ll have these washed and ready to go. I have all the ingredients for our colorful chickpea salad ready so that I can assemble the salad and the first thing I worked on was the can of beans. It was packed in water, in some kind of juice. It was thick but I drained it and also after I drained it, I washed it. I just sprayed water over it and then I used even a paper towel to dry this so that these beans our chickpeas will go into the bowl being fairly dry. Then we’ll start with our other vegetables and notice how they’re cut here. I kind of look at the size of the major item here like the chickpea and I wouldn’t want all the pieces to be quite a bit larger than that or quite a bit smaller than that. So just somewhere in the vicinity where it would give it a good bite if you’ve got a couple pieces of vegetables along with some of the beans. So you see the red bell pepper, the green bell pepper and the English cucumber have been chopped up so that we have fairly nice diced here and here. These are half slices so all of that is going to go into our salad. You can make a pretty large salad and it will last a good while for you if you’re eating that food alone and don’t think of it really as diet food. It’s really good healthy nutritious food. It’s just maybe the time of the year where you want to shift gears a little bit and stop eating some of that fudge and maybe eat a few more vegetables. This is an easy way to do it because it’s just the deli

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