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Crowd-pleasing Chickpea and Carrot Salad

Makes 6 servings

Preparation Time: 10 min

This flavourful, colourful salad can be enjoyed any time of year. It’s sure to be an instant hit at any picnic or potluck. Pack the salad and dressing separately. Toss together just before digging in.

Ingredients

1  English cucumber, chopped 1 
1 tbsp chopped fresh dill or 2 mL (1/2 tsp) dried dill weed 15 mL
2  carrots, peeled and grated 2 
1  can (540 mL/19 oz) chickpeas, drained and rinsed 1 
1 pint grape tomatoes, halved lengthwise 500 mL
1/4 cup chopped fresh basil 60 mL
3 tbsp balsamic vinegar 45 mL
1 tbsp basil pesto 15 mL
2 tsp extra virgin olive oil 10 mL
1  clove garlic, minced 1 
1/4 tsp fresh ground pepper 1 mL

Instructions

Step 1
In a deep 1.5 L (6 cup) bowl, toss cucumber with dill and spread out over bottom of the bowl. Layer with carrots, chickpeas and tomatoes. Sprinkle basil over top. Cover and refrigerate for up to 1 day.

Step 2
In a small bowl, whisk together vinegar, pesto, oil, garlic and pepper. Cover and refrigerate until ready to serve salad.

Step 3
Just before serving, drizzle dressing over salad and toss to combine and coat.

Tips

Little chefs can help assemble the layers of vegetables for this salad.
 
Switch up your legumes. Replace the chickpeas for kidney or black beans. 
 
Mix it up. Experiment with different veggies. Ask your family to choose their favourite ones. 
 
Make this salad ahead of time, and you’ll have a satisfying lunch filled with protein and fibre.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 139
7%
Fat / Lipides 4 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 1 mg
6%
Sodium / Sodium 155 mg
7%
Carbohydrates / Glucides 21 g
24%
Fiber / Fibres 6 g
Sugars / Sucres 7 g
Protein Protéines 6 g
64%
Vitamin A / Vitamine A
19%
Vitamin C / Vitamine C
7%
Calcium / Calcium
9%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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