Here's a tasty recipe for a low-calorie, fat-free, sugar-free, vegan dish that's great for weight loss: a Zesty Cauliflower and Chickpea Salad. This dish is not only nutritious but also flavorful and easy to prepare.
Ingredients:
- Cauliflower: 1 head, cut into small florets
- Dried Chickpeas: ¼ cup (yields about ¾ cup when cooked)
- Alternative: 1 can (15 oz) of chickpeas, drained and rinsed
- Red Bell Pepper: 1, finely diced
- Cucumber: 1, diced
- Red Onion: 1 small, finely chopped
- Fresh Parsley: A handful, chopped
- Lemon Juice: From 2 lemons
- Apple Cider Vinegar: 2 tbsp
- Salt and Pepper: To taste
- Optional: A pinch of chili flakes for some heat
Instructions:
Prep and Cook Chickpeas:
- For dried chickpeas: Soak overnight in plenty of water. Drain, rinse, then cover with fresh water in a pot, bring to a boil, reduce heat, and simmer for 1-1.5 hours until tender. Drain and cool.
- For canned chickpeas: Simply drain and rinse.
Steam the Cauliflower:
Place florets in a steaming basket over boiling water, cover, and steam for 5-7 minutes until tender but crisp.
Prepare the Salad:
In a large bowl, combine the cooked chickpeas (¾ cup), steamed cauliflower, red bell pepper, cucumber, and red onion.
Make the Dressing:
Whisk together lemon juice, apple cider vinegar, salt, pepper, and chili flakes if using.
Combine:
Toss the salad with the dressing, ensuring all ingredients are well coated. Sprinkle with chopped parsley.
Chill and Serve:
Refrigerate for at least 30 minutes before serving to blend the flavors.
Nutritional Analysis:
This salad is not only low in calories but also nutrient-dense, making it an excellent choice for anyone looking to maintain a healthy diet while trying to lose weight. It provides a balance of essential nutrients without adding excessive calories, fats, or sugars.
- Total Calories: Approximately 611 calories for the entire dish.
- Per Serving: About 153 calories if divided into 4 servings.
- Protein: Chickpeas are a good source of protein, contributing about 19 grams per can.
- Fiber: Both chickpeas and cauliflower are high in fiber, essential for weight loss and digestive health. Expect about 10 grams of fiber per serving.
- Fat: This recipe is virtually fat-free, with only trace amounts coming from the vegetables.
- Carbohydrates: Primarily from vegetables and chickpeas, with an estimated 30 grams per serving, largely from the chickpeas.
- Vitamin C: Abundant in red bell pepper and lemon juice.
- Vitamin K: Provided by cauliflower and parsley.
- Folate: High in chickpeas and cauliflower.
- Potassium: Available in chickpeas, cauliflower, and cucumber.
This dish is packed with fiber from the chickpeas and cauliflower, which are excellent for weight loss. The lemon and apple cider vinegar dressing adds a refreshing zing without any added fat or sugar. Enjoy this salad on its own or as a side dish with your favorite main course.
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