Sandy's Cool Recipe - Lunch #1

Chickpea Salad

 🍴Kitchen tools:

• 1 large mixing bowl
• Can opener
• Strainer
• Knife and cutting board

📋Ingredients:

• 10 branches of fresh dill
• ½  lemon
• 1 tbsp salt
• 1 large red onion
• 1 can of chickpeas
• 1 tbsp pepper
• 1 tbsp thyme
• 1 tbsp basil
• 3 tbsp olive oil

📢Directions:

1. Peel the skin off the red onion and dice into small pieces (real men cry during this!). lace the diced onions into the large mixing bowl. 
2. Use the can opener to open the can of chickpeas and drain it in a strainer. Rinse the chickpeas under lukewarm water to remove the preservatives. Dry the chickpeas before placing them into the mixing bowl. 
3. Chop the dill into fine pieces before placing into the mixing bowl.
4. Squeeze ½ lemon into the bowl and ensure none of the seeds get into salad. Mix all the ingredients in the bowl until well incorporated.
5. Season the salad with 1 tsp of salt, pepper, basil and thyme.
6. Add 3 tbsp of olive oil into the salad. 
7. Refrigerate overnight for best results.

📹Video: https://www.youtube.com/watch?v=IaJTVZUeyYQ&t=12s 

🍏Nutrition Information🍏

Ingredient	Notable Micronutrients (% Daily Value)	Health benefits
Fresh Dill- 1 tbsp (0.55g)	Calories-0.2 Potassium- 4.1mg	Can help protect against free radicals (contains antioxidants)
Lemon- 1 fruit (108g)	Calories- 22 Carbohydrates- 12g Fiber- 5.1g (21% DV) Potassium- 157mg Vitamin C- 83mg (139% DV) Copper (15% DV)	Low in fats, cholesterol, and sodium Good source of dietary fiber, Vitamin C, and other micronutrients
Red Onion- 1 medium onion (110g)	Calories- 44 Carbohydrates- 10g Potassium- 161mg Vitamin B6 (11% DV) Manganese (8% DV)	Great source of micronutrients including vitamin B6 and manganese
Salt/Sodium- 1 tbsp (18g)	Calories- 0 Sodium- 6976mg (291% DV)	Should be consumed in moderation
Pepper- 1 tbsp (6.4g)	Calories- 16 Carbohydrate- 4.1g Dietary Fiber- 1.6g Manganese (41% DV)	Low in fat, cholesterol, and sodium Source of other micronutrients
Chickpeas- 1 cup (240g)	Calories- 211 Sodium- 667mg (28% DV) Carbohydrate- 32 g Dietary Fiber- 11g (43% DV) Protein- 12g Vitamin B6 (88% DV) Iron (37% DV) Manganese (99% DV) Copper (19% DV)	Great source of micronutrients, and a gluten-free and vegan option for protein and fiber
Thyme- 1 tbsp (2.7g)	Calories-7.5 Carbohydrates- 1.7g Fiber- 1g (4% DV) Iron (42% DV) Vitamin K (39% DV)	Rich in micronutrients and dietary fiber
Basil- 1 tbsp (2.1g)	Calories-5 Carbohydrates-1g Fiber 0.8g (4% DV) Vitamin K (31% DV) Iron (24%)	Rich in micronutrients and dietary fiber
Olive Oil- 1 tbsp (13.5g)	Calories- 119 Fat- 13.5 (Monounsat 9.8g, Sat 1.9g) Vitamin E- (13% DV)	High level of monounsaturated fatty acids, which help lower risks of heart disease, and also rich in fat-soluble vitamins like K and E