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Good Living / Salads

Chickpea Waldorf salad

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • 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.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Chickpea Waldorf salad

Method

  • In a pot with boiling water, add the chickpeas and boil them for 40 minutes. Drain and set aside. 

For the dressing

  • In a bowl add the yogurt, the cumin, the chili flakes, the mustard, the vinegar, the honey, salt, pepper, and whisk well.

For the salad

  • In a bowl add the chickpeas, half of the dressing, and mix.
  • Add the lemon zest, the celery into thin slices, 1/3 of the onion and the apple into thin slices, the grapes, the parsley finely chopped, the spinach, the rest of the dressing, the walnuts broken into pieces, salt, pepper, the olive oil, mix, and serve.
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Nutritional
Chart

Nutrition information per portion

414
Calories (kcal)
21 %

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.

16.0
Total Fat (g)
23 %

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.

2.9
Saturated Fat (g)
15 %

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.

42.0
Total Carbs (g)
16 %

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.

10.0
Sugars (g)
11 %

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.

21.0
Protein (g)
42 %

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.

10.0
Fibre (g)
40 %

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.

0.42
Sodium (g)
7 %

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 Nutritics logo

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