Moroccan Chickpea Salad

In May my sister, Vicki, departed to Banff, Alberta to work for the summer. Before she set off she asked me for some economical and healthy meal ideas. She was going to be living in staff housing with minimal cooking equipment, and had been told that food prices in the mountains were sky high.

One food that immediately came to mind were beans. When in doubt a can of chickpeas will get you far. This salad is a shining example of how a humble can of beans can turn into a meal. High in fibre and protein, they help to keep you full. Good for sustaining Vicki through long hikes in the mountains, and saving her from a fate of Kraft Dinner for supper. This salad jazzes up canned chickpeas with herbs, pumpkin seeds, feta, and a zesty vinaigrette.

I think Vicki was planning on maintaining a mostly vegetarian diet while in Banff, which is fine, but there are definitely some things you should be aware of before cutting out meat. In order to get enough of all 9 essential amino acids while eating a vegetarian diet, a good practice is food combining.
legumes + grains= complete protein
grains + nuts/seeds= complete protein
legumes + nuts/seeds= complete protein
These combinations of food will deliver all 9 essential amino acids.

It is also recommended that vegetarians consume about 10% more protein than meat-eaters, because plant sources of protein are not as well absorbed as animal sources.
Some vitamins you need to be aware of and may considering taking supplements for are Iron and Vitamin B12. both these nutrients are obtained primarily from animal sources, and it can be challenging to get adequate amounts when your diet is limited in animal products.
Foods that will help you to meet your iron needs are fortified cereals and grains, beans, and dried fruit, like apricots and raisins.
Vitamin B12 is found naturally only in animal products. Vegetarians can meet their needs through eggs and dairy products, or from fortified alternatives such as soy.
If you have trouble meeting your needs from diet alone, a supplement could be a good idea.

While I'll miss my sister a lot, I can't wait to see pictures of all the adventures she gets up too while across the country.

serves 3-4

1 14 oz can of chickpeas, rinsed and drained

2 yellow or orange bell peppers, chopped

1 1/2 cups cherry tomatoes, sliced in half

1/4 cup green onion, chopped

2 tbsp chopped fresh mint

1/4 cup pumpkin seeds, toasted

1/3 cup crumbled feta cheese, optional

4 tbsp olive oil

juice of 1/2 a lemon

2 tbsp red wine vinegar

1/4 tsp cumin

1/8 tsp cayenne pepper

salt and pepper

1. In a medium bowl toss together drained chickpeas, bell pepper, cherry tomatoes, herbs, and pumpkin seeds.

2. To make the dressing, whisk together the olive oil, vinegar, lemon juice, spices, and salt and pepper. Drizzle over chickpeas and vegetables, and toss to coat. Add in feta and stir a few times to distribute evenly. Store the salad in the fridge for up to 1 week.