Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
396
Calories
11g
Protein
16g
Fat
56g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Grape | 1/2 cup (76g) | 62 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 large cucumber, sliced
- 15 mL (1 tbsp) chopped fresh dill or 2 mL (½ tsp) dried dill weed
- 2 carrots, peeled and grated
- 1 can (540 mL/19 oz) chickpeas, drained and rinsed
- 500 mL (1 pint) grape tomatoes, halved lengthwise
- 60 mL (¼ cup) chopped fresh basil
- 45 mL (3 tbsp) balsamic vinegar
- 15 mL (1 tbsp) basil pesto
- 10 mL (2 tsp) extra virgin olive oil
- 1 clove garlic, minced
- 1 mL (¼ tsp) ground pepper
Directions
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.
2
In a small bowl, whisk together vinegar, pesto, oil, garlic and pepper. Cover and refrigerate until ready to serve salad.
3
Just before serving, drizzle dressing over salad and toss to combine and coat.
By Health Canada ·
Recipe sourced from
food_guide_canada