Fruity Chana Salad

Fruits combined with a versatile bean - chick peas and perked with lemon juice to fulfil your calcium requirement.

Cooking Time : 20 mins.
Preparation Time : 10 mins.
Serves 4.

Ingredients

½ cup chick peas (kabuli chana), soaked overnight and cooked
½ cup cucumber, sliced
½ cup orange segments, peeled
½ cup onions, sliced
½ cup lettuce, torn into pieces
½ cup tomatoes, sliced
1 tbsp chopped coriander
1½ tsp lemon juice
salt and freshly ground pepper to taste

Method

1. Combine all the ingredients except the salt and pepper and chill.
2. Just before serving, add salt and pepper and mix well.
3. Serve chilled.

Healthy Soups and Salads by Tarla Dalal

HUMMUS (Low Calorie)

Chick peas are one of the most versatile beans that abound in all major nutrients like vitamin A, vitamin C, iron, calcium as well as fibre. This is a healthier version of the traditional hummus that is made using loads of olive oil. Serve this lemony-garlic chick pea spread on thin whole wheat pita bread or on cut vegetables like cucumber and sprinkle a little chilli powder on top for that added spice.

Preparation Time : 20 mins.Cooking Time : 15 mins.
Makes 1 cup.

Ingredients
½ cup chick peas (kabuli chana)
2 cloves garlic
juice of 1 lemon
4 tablespoons low fat curds
salt to taste
1 teaspoon olive oil
For the garnish
1 teaspoon chopped parsley chilli powder

Method
1. Soak the chick peas in water for 6 hours making sure that they are covered with water. 2. Cook the chick peas in a pressure cooker. Cool and drain. Keep the drained liquid aside. 3. Put the oil, lemon juice, curds, cooked chick peas, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of water. 4. Place this mixture in a serving plate and sprinkle parsley and chilli powder on top. 5. Serve with thin strips of vegetables or with whole wheat pita bread.

Protein : 10 grams, Cal = 220