3 Garbanzo Salads Good For Diabetics

3 Garbanzo Salads Good For Diabetics

Beans have lots of good characteristics like versatility, health value and easily prepared. Beans & legumes are actually a very important aspect of a diabetic’s diet is especially the chickpeas or garbanzo beans.

Below are really good recipes for many diabetics using garbanzo beans. Have fun!

Herbed Garbanzo Salad

1 (16-oz.) can garbanzo beans (or chickpeas), drained
1/4 c parsley; chopped
1 medium tomato, cored and chopped
2 tbsps olive oil
1/4 c sliced ripe olives
1 tsp ground cumin
1 clove garlic, minced
1 tbsp red wine vinegar
1 tsp dry mustard

In medium bowl, stir together beans, parsley, tomato and olives. Inside a bowl, whisk together remaining ingredients until well blended. Toss dressing well with beans. Cover & refrigerate until serving.

Calories: 130
Protein: 4 g
Sodium: 210 mg
Cholesterol: 0 mg
Fat: 7 g
Carbohydrates: 14 g
Exchanges: 1 Bread/Starch, 1 Fat

Garbanzo Pasta Salad

Servings: 8 (Serving = 1/2 cup)

4 ounces uncooked spinach rotini or fusilli
1 can (15 ounces) garbanzo beans (chickpeas), drained and rinsed
1/3 c carrot; chopped fine
1/3 c chopped celery
1/2 c red bell pepper; chopped
2 green onions with tops, chopped
3 tbsps balsamic vinegar
2 tbsps reduced calorie mayonnaise
2 tsps prepared whole-grain mustard
1/2 tsp black pepper; freshly milled
1/4 tsp Italian seasoning
Leaf lettuce

Cook pasta according to package directions, omitting salt. Drain and rinse well under cold water until pasta is cool; drain well. Combine pasta, garbanzo beans, carrot, celery, bell pepper and green onions in medium bowl. Whisk together mayonnaise, vinegar, mustard, pepper and Italian seasoning in bowl until blended.

Pour over salad; toss to evenly coat everything. Cover then refrigerate up to 8 hours. Arrange lettuce on individual plates. Spoon salad over lettuce and garnish with cherry tomatoes, if desired.

Nutritional Information (Per Serving)
Calories: 129
Protein: 5 g
Sodium: 242 mg
Cholesterol: 1 mg
Fat: 2 g
Carbohydrates: 22 g
Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

Mediterranean Egg Salad Wraps

1 can (15 ounces) garbanzo beans (chick peas), drained, rinsed, and drained
3 tbsps mayonnaise (light)
1 tbsp pickle relish
1/2 tsp garlic; minced
1 tbsp fresh lemon juice
1/4 tsp black pepper
2 drops hot pepper sauce
1 hard-boiled egg, shelled, yolk discarded
4 eight-inch 95%PRCTG% fat free tortillas or wraps, sun-dried tomato flavor (or other)

Combine garbanzo beans, mayonnaise, relish, garlic, lemon juice, black pepper, and hot sauce inside your food processor. Blend until consistency is spreadable; it will not be completely smooth.

Coarsely chop egg white and combine with spread into a bowl. Spread 1/4 c of mixture into a thin layer on top of each wrap. Roll wraps from one edge to the other. Cut in half and serve.

Yield: 4 wraps
Serving size: 1 wrap with 1/4 c spread
Nutrition Facts

Per Serving:
Calories: 270
Carbohydrate: 43 g
Protein: 11 g
Fat: 6 g
Saturated fat: 0 g
Cholesterol: 3 mg
Sodium: 490 mg
Fiber: 7 g

Exchanges per serving: 3 starch, 1.5 lean meat
Carbohydrate choices: 3