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Mediterranean Millet Salad with Roasted Chickpeas

June 05, 2017
Featured in: Food Rx, Dinner, Lunch, Salads
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Roasted chickpeas add crunch and protein to this vegetarian Mediterranean millet salad!

Roasted chickpeas add crunch and protein to this vegetarian Mediterranean millet salad! 

By Rachael Hartley, RD, LD, CDE, CLT

On weeks where I actually have my life together (i.e. not this week), I like to make a big grain salad as a make ahead lunch for the week. Seriously, you will want to time travel back in time to give yourself a big high five and a thank you when you all you have to do in the morning is grab a container of yummy, hearty, veggie-packed salad and go. 

With fluffy, nutty whole grains, briny feta, fresh herbs and crunchy vegetables, this Mediterranean millet salad is lunch salad perfection. The crunchy roasted chickpeas bring it to a whole new level! 

Chickpeas (after cheese) are probably my favorite salad addition, and definitely IMO the yummiest of the pulse family. I like to puree them with lots of olive oil, garlic and onions as a mashed potato swap, use them to make vegetarian meatballs, and of course, blend them into hummus


Roasted chickpeas add crunch and protein to this vegetarian Mediterranean millet salad!

  • Like all complex carbohydrates (i.e. whole grains, starchy vegetables) pulses, including chickpeas, are high in fiber with a whopping 12.5 grams in a cup so they're great for blood sugar control and keeping you full. But they also contain almost 15 grams of protein, which slows the breakdown of carbohydrate to sugar, making it extra beneficial for blood glucose and satiety. 
  • That same fiber makes chickpeas a great addition for digestive health. With a combination of both insoluble and soluble fiber, they'll help keep things moving and feed the healthy bacteria in your gut. 
  • The insoluble fiber in chickpeas helps lower cholesterol by forming a gel-like substance in the digestive tract that binds to fatty acids. 
  • As a plant-based source of protein, chickpeas are a great choice if you're trying to cut back on meat! 

Roasting canned chickpeas with a little bit of olive oil in a super hot oven dries them out and gives them a super crunchy texture. You might want to make extras of these to snack on as well! If you can find premade roasted chickpeas at the store, feel free to swap them in this recipe to save time. 

Roasted chickpeas add crunch and protein to this vegetarian Mediterranean millet salad!

Make this Mediterranean millet salad with crunchy roasted chickpeas for an easy packable lunch! @RHartleyRD
Roasted chickpeas add crunch and protein to this vegetarian Mediterranean millet salad!

Mediterranean Millet Salad with Roasted Chickpeas

Yield

Serves 4

Ingredients

  • 1 cup millet
  • 1 14-ounce can chickpeas, drained and rinsed
  • 2 tablespoons plus 1 teaspoon olive oil
  • 1 1/2 cups halved cherry tomatoes
  • 1/2 large cucumber, chopped
  • 1/4 large red onion, thinly sliced
  • 1/3 cup chopped Kalamata olives
  • 2 tablespoons chopped dill
  • 2 tablespoons chopped parsley
  • 1 lemon, juiced
  • 1/2 cup crumbled feta

Directions

  1. Bring millet and 2 cups water to a boil in a small pot. Cover, reduce heat, and simmer 15-20 minutes until water is absorbed. Let sit, covered, for five minutes. Uncover and fluff with a fork. Set cooked millet aside to cool. 
  2. Preheat oven to 400 degrees Fahrenheit. Toss chickpeas with 1 teaspoon olive oil. Season with salt and black pepper. Roast 20-30 minutes, tossing every 10 minutes, until crispy and browned. 
  3. In a large bowl, toss together millet, chickpeas, cherry tomatoes, cucumber, red onion, olives, dill, and parsley. In a small bowl, whisk together lemon juice, olive oil, salt and black pepper and then Stir this dressing into salad. Toss in feta cheese and serve. 
Click for nutritional information
Calories 422
Carbohydrates 39g
Fiber 7.5g
Sugar 4.3g
Fat 22.3g
Protein 14.3g
Sodium 1210mg
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RachaelAnAvocadoADay

RachaelAnAvocadoADay
Rachael Hartley is the author of the FOOD Rx on HealthyAperture - a monthly feature that embraces the saying "Let food be thy medicine." The tasty, whole food recipes shared in Food Rx take advantage of the healing power of food, highlighting ingredients with known health promoting abilities. Rachael is also private practice dietitian and blogger at Avocado A Day Nutrition. She is passionate about helping men and women improve their physical and mental health and wellbeing with nourishing and delicious whole foods, mindfulness and intuitive eating. As lifelong food lover, the kitchen is her playground and she enjoys experimenting with new ingredients, trying new cuisines and sharing those creations on her blog. When not working with clients or blogging, you can find her playing with her two big fluffy dogs, practicing yoga, or traveling with her husband.
More posts by RachaelAnAvocadoADay
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