Chickpea Waldorf salad

Gluten Free Diet

Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
Egg Free Diet

It is usually followed when someone is allergic to this food.

20'

Ηands on
6

Portion(s)
1

Difficulty
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Ingredients

For the sauce

160 g strained yogurt
2 tablespoon(s) apple cider vinegar
1 teaspoon(s) mustard
1 teaspoon(s) honey
1/2 teaspoon(s) salt
1/4 teaspoon(s) pepper
1/2 teaspoon(s) chili flakes

For the salad

400 g chickpeas, boiled
2 stick(s) celery, peeled and finely chopped
1 red apple, cut into thin slices
140 g grape, red, seedless and cut in half
1 onion, finely chopped
70 g walnuts, finely chopped
200 g baby spinach
parsley, finely chopped + extra to serve

Method

Prepare the sauce for the salad by mixing the yogurt, the apple cider vinegar, the mustard, the honey, the salt, the pepper, and the chili flakes in a bowl with a spoon.
In another large bowl, mix all the other ingredients for the salad.
Serve the salad garnished with the sauce and sprinkle with finely chopped parsley.
Alternatively, pour the sauce that you prepared over the salad, and mix all the ingredients together very well.
Refrigerate the bowl, so that it chills well.
You can store the salad in the refrigerator, for up to 3 days.

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Nutritional
Chart

Nutrition information per portion

250

Calories (kcal)

13 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

11.0

Total Fat (g)

16 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.6

Saturated Fat (g)

8 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

25.0

Total Carbs (g)

10 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

13.0

Sugars (g)

14 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

11.0

Protein (g)

22 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.3

Fibre (g)

21 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.3

Sodium (g)

5 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by

Ingredients

For the sauce

160 g strained yogurt
2 tablespoon(s) apple cider vinegar
1 teaspoon(s) mustard
1 teaspoon(s) honey
1/2 teaspoon(s) salt
1/4 teaspoon(s) pepper
1/2 teaspoon(s) chili flakes

For the salad

400 g chickpeas, boiled
2 stick(s) celery, peeled and finely chopped
1 red apple, cut into thin slices
140 g grape, red, seedless and cut in half
1 onion, finely chopped
70 g walnuts, finely chopped
200 g baby spinach
parsley, finely chopped + extra to serve

Nutritional
Chart

Nutrition information per portion

250

Calories (kcal)

13 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

11.0

Total Fat (g)

16 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.6

Saturated Fat (g)

8 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

25.0

Total Carbs (g)

10 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

13.0

Sugars (g)

14 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

11.0

Protein (g)

22 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.3

Fibre (g)

21 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.3

Sodium (g)

5 %