Traditional Hanukkah dishes often celebrate the miracle of the oil, featuring fried foods like crispy potato latkes and sweet sufganiyot (jelly doughnuts).
This vibrant Mediterranean salad, featuring chickpeas, crisp vegetables, and creamy feta, offers a refreshing contrast to the richer foods often served during Hanukkah.
Skills Check
Follow a recipe, follow food safety & hygiene rules, tidy away, measure out ingredients, cut using the bridge/claw safely, mix ingredients
Equipment
Large mixing bowl, tablespoon, teaspoon, knife, chopping board
Allergens*
Milk | Sulphites
*(Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)
Ingredients (serves 2):
Dressing:
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon red wine vinegar
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- 1 tablespoon extra virgin olive oil
Salad:
- 1/3 cucumber, halved lengthwise, sliced
- 2/3 cup plum or cherry tomatoes, halved lengthwise
- 1/3 cup diced green pepper
- 1/2 small onion sliced thinly
- 8 olives, pitted and halved
- 1/2 cup cooked chickpeas, drained
- 1/4 to 1/2 cup diced or crumbled feta cheese
Method
- Prepare the dressing by combining the lemon juice, vinegar, oregano, salt, pepper and olive oil in a salad bowl. Whisk until blended.
- Add cucumber, tomatoes, green pepper, onion, olives and chickpeas; mix well.
- Add feta dice; mix gently.
- Best served at room temperature
So thinking about Feta-topped Mediterranean salad with chickpeas...
Feta cheese is a source of protein and calcium. Although lower in fat than some cheeses, it should be used sparingly due to its very high salt content.
Chickpeas are legumes (like beans, peas and lentils) they are packed with protein and fibre. They are also low in calories and fat and contain a number of minerals which are thought to be hugely beneficial to our health.
Salad dressing can be high in fat because oil is usually the main ingredient. Using unsaturated oil, such as olive or rapeseed oil, is a healthier choice but still only use small amounts.
Nutritional Information
| Energy | 874kJ / 210kcal | 10% | |
| Med | Fat | 15g | 21% |
| High | Saturates | 6.4g | 32% |
| Low | Sugars | 6.9g | 8% |
| Med | Salt | 1.3g | 22% |
per 305g serving
% of an adult's reference intake
Typical values per 100g: Energy 286kJ /69kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
