Characteristics
This is a unique, mildly sweet and spicy salad that has the flavor appeal and feel of West African-Mediterranean cuisine. The salad provides an array of textures, flavors and is rich with juiciness. This meal is high in vitamins, minerals, phytonutrients, antioxidants, and fiber. It contains healthy carbohydrates, fats and protein, is naturally low in sodium and cholesterol free. It provides for an easy way to experiment with red palm oil and explore its deep flavor and color that can add a unique touch to your meals.
TYPE: Meal, Salad, Appetizer
PERPARATION TIME: < 15 minutes
SERVINGS: makes roughly 2 full meal servings (or 4 side salads)
Raw* (depending if chickpeas are cooked or sprouted)
Vegan
Gluten-free
Wheat-free
Corn-free
Soy-free
Peanut-free
Nut-free
Refined Sugar-free
Goodies Needed
INGREDIENTS:
1-2 cups Chickpeas (organic, pre-cooked from dry, or sprouted)
1 small Zucchini (organic)
1 small Onion (organic)
1/2 English Cucumber (organic)
1/2 bunch Parsley (organic, fresh)
Dressing:
1 Tbsp Virgin Red Palm Oil (organic)
1 Tbsp Apple Cider Vinegar (organic)
2 Medjool Dates (organic) + 1-2 more for decoration (optional)
2 Tbsp (or more) Water (filtered, natural spring)
1/4 tsp Ground Cumin (organic)
1/4 tsp Ground or Fresh Ginger (organic)
1/4 tsp Ground Cinnamon (organic)
pinch of Himalayan or Sea Salt (unrefined)
pinch of Black Pepper (organic)
TOOLS:
Paderno Vegetable Slicer (optional)
Cutting Board
Knife
Measuring Cup
High Powered Blender (ex: Vitamix) or Regular Blender
Preparation Steps
For this recipe, you will need to make sure you have the right chickpeas ahead of time. Either have sprouted chickpeas for a fully raw salad, or pre-cooked (from dry) chickpeas. Avoid canned chickpea use for optimal health.
Place 1/2 - 1 cup of chickpeas per serving for a whole meal salad, or 1/4 - 1/2 cup of chickpeas per serving for a side salad.
Wash the zucchini and put through the vegetable slicer to cut the zucchini into thin C-shaped spirals. (If you do not have a vegetable slicer, you can simply grate the zucchini in a food processor, or dice using a knife.) Divide the quantity evenly between the 2 or 4 salad dishes.
Peel the outer layers of the onion and put through the vegetable slicer to cut the onion into thin C-shaped spirals. (If you do not have a vegetable slicer, you can simply grate the onion in a food processor, or dice using a knife.) Divide the quantity evenly between the 2 or 4 salad dishes.
Wash the cucumber, and dice it. Divide the quantity evenly between the 2 or 4 salad dishes.
Wash the parsley, shake off excess water and chop finely. Divide the quantity evenly between the 2 or 4 salad dishes.
Prepare the dressing by placing all of the dressing ingredients into a blender. Don't forget to remove the pits from the dates. Blend on highest speed, until a smooth consistency appears (about 15-30 seconds in the Vitamix). If using a regular blender, there may be chunks of date pieces. (NOTE: Red Palm Oil has a unique flavor and color, if you don't want to use it, you can sub in virgin, coconut oil.)
Drizzle the dressing over the salad ingredients in the bowl and mix as desired. Decorate with half or a full date on top. Serve and enjoy.
Meal Nutritional Benefits
Chick Peas (Garbanzo Beans):
An excellent high protein, high fiber addition to any meal!
When combined with carbs such as rice, they provide a literally fat-free, high quality protein meal
Source of (in descending order): molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus and iron
Protects against heart disease by decreasing chances of a heart attack, lowers cholesterol, stabilizes blood sugar, helps prevents IBS and constipation and reduces risk of colon cancer
An excellent source of iron to prevent anemia and increase overall energy
For more information, visit the chick pea detailed overview from World’s Healthiest Foods
Zucchini:
good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
for more information, visit the zucchini (summer squash) detailed overview from World’s Healthiest Foods
Onion:
contain numerous flavonoids
good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
boosts bone health, has anti-bacterial and anti-inflammatory properties
for more information, visit the onion detailed overview from World’s Healthiest Foods
Cucumber:
great alkaline source to decrease body’s acidic levels
good source of (in descending order): water, vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber and silica
promotes healthy skin, intestinal health and blood pressure
for more information, visit the cucumber detailed overview from World’s Healthiest Foods
Parsley:
Provides unique health benefits through its volatile oils, antioxidants and flavonoids
good source of (in descending order): vitamin K, vitamin C, vitamin A, folate and iron
helps neutralize some carcinogens and has been known to inhibit tumor formation
enhances proper cardiovascular health and provides protection against rheumatoid arthritis
for more information, visit the parsley detailed overview from World’s Healthiest Foods
Dressing
Red Palm Oil:
rich in vitamin E, palmitic and oleic acids and is about 50% saturated
rich in antioxidants
protects against chronic degenerative diseases like heart disease, strokes and promotes healthy cholesterol
protects against a variety of health problems, including osteoporosis, asthma, cataracts, macular degeneration, arthritis, and liver disease
for more information, visit the red palm oil guide here on EvolvingWellness.com
Apple Cider Vinegar:
Contains a host of vitamins, beta-carotene, pectin and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulphur, iron, and fluorine
Pectin in the vinegar is a fiber which helps reduce bad cholesterol and helps in regulating blood pressure
Helps extract calcium from the fruits, vegetables and meat it is mixed with, helping in the process of maintaining strong bones
The potassium in this vinegar also helps in eliminating toxic waste from the body
The beta-carotene helps in countering damage caused by free radicals, helping one maintain firmer skin and a youthful appearance
Contains malic acid which is very helpful in fighting fungal and bacterial infections, as well as dissolving uric acid deposits that form around joints, helping relieve joint pains
Helps with weight loss as it has properties that help to break down fat
It is also claimed that apple cider vinegar is helpful in ailments such as constipation, headaches, arthritis, weak bones, indigestion, high cholesterol, diarrhea, eczema, sore eyes, chronic fatigue, mild food poisoning, hair loss, high blood pressure, obesity, along with a host of many other ailments
For more information visit “Health Benefits of Apple Cider Vinegar“
Medjool Dates:
Good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from NutritionData.com
Cinnamon:
good source of vitamins, minerals, antioxidants and phytonutrients
good source of: manganese and calcium
contain anti-clotting action, anti-microbial activity, and helps reduce the risk of cancer, heart disease and diabetes 2
contain eugenol and cinnamaldehyde which have pain-relieving and sedative properties
for more information, visit the cinnamon detailed overview from World’s Healthiest Foods
Ginger:
good source of vitamins, minerals, antioxidants and phytonutrients
good source of: manganese, iron, vitamin B6 and potassium
contain many antioxidants and anti-inflammatory properties and is protective against cancer and other chronic diseases
aids optimal digestion, helps with nausea and has immune boosting action
for more information, visit the ginger detailed overview from World’s Healthiest Foods
Cayenne Pepper:
Adds a spicy taste to any meal
good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods
Cumin:
adds a delightful rich flavor and fragrant aroma to any meal
good source of: iron, manganese, calcium and magnesium
protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
for more information, visit the cumin detailed overview from World's Healthiest Foods
Black Pepper:
good source of: manganese, vitamin K, iron and fiber
helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
contains antibacterial and antioxidant properties
for more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
alkalizing to maintain proper acid/alkaline body balance
has helped to promote optimal health in civilizations for centuries
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