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Chickpea Chop Salad with Whipped Jalapeno Feta

A salad with crispy baked chickpeas and whipped jalapeno feta. Chickpeas are high in fiber, folate, and B vitamins for cell health and function.

From The Young Forever Cookbook

Ingredients

  • 1 (15.5-oz) can chickpeas, drained, rinsed, and well dried
  • 2 tbsp extra-virgin olive oil
  • 1 tsp kosher salt
  • 0.5 tsp freshly ground black pepper
  • 8 oz goat or sheep's milk feta cheese
  • 1 tbsp lime juice
  • 0.5 cup fresh mint leaves
  • 0.5 cup fresh cilantro leaves
  • 0.5-1 jalapeno, seeded and chopped
  • 1 garlic clove
  • 2 tbsp sheep's milk yogurt (if needed)
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp lime juice
  • 2 tsp honey
  • 0.5 tsp kosher salt
  • 0.25 tsp freshly ground black pepper
  • 1 bunch curly green kale, deveined and sliced
  • 0.5 English cucumber, finely diced
  • 1 red bell pepper, finely diced
  • 1 cup halved cherry tomatoes
  • 0.5 cup roughly chopped toasted almonds

Instructions

  1. For the chickpeas: Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a large bowl, combine the chickpeas, olive oil, salt, and pepper. Toss to coat, then transfer to the baking sheet. Roast for 20 to 25 minutes, until golden and crisp.
  2. For the whipped feta: In a food processor, combine the feta, lime juice, mint, cilantro, jalapeño, and garlic. Blend until smooth and whipped, about 2 minutes; stir in yogurt if the mixture is too thick.
  3. For the dressing: In a large bowl, whisk all the ingredients together.
  4. For the salad: Add the kale to the bowl with the dressing. Using clean hands, massage the dressing into the kale. Add the cucumber, red pepper, and tomatoes, mixing to combine. Stir in most of the chickpeas, reserving some for garnish.
  5. To serve: Spread a heaping spoonful of the whipped feta along one side of a bowl. Add a large scoop of the salad into the center of the bowl and garnish with toasted almonds and the remaining chickpeas.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Resistant starch
    From: Chickpeas
  • Polyphenols
    From: Chickpeas
  • Dietary fiber
    From: Chickpeas
  • Folate
    From: Chickpeas, Kale
  • B vitamins
    From: Chickpeas
  • Quercetin
    From: Kale
  • Lutein
    From: Kale
  • Zeaxanthin
    From: Kale
  • Fisetin
    From: Kale
  • Vitamin K1
    From: Kale
  • Vitamin C
    From: Kale
  • Selenium
    From: Kale
  • Isothiocyanates
    From: Kale
  • Indole-3-Carbinol
    From: Kale
  • Polyunsaturated fats
    From: Almonds

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Heart disease
    Reduces risk of · via Chickpeas
  • Cancer
    Reduces risk of · via Chickpeas
  • Obesity
    Reduces risk of · via Chickpeas
  • Aging
    Reduces risk of · via Chickpeas
  • High blood sugar
    Improves · via Resistant starch
  • Age-Related Hearing Loss
    Protects against · via Polyphenols
  • Alzheimer's disease
    Protects against · via Polyphenols
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Cognitive decline
    Reduces risk of · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • High Homocysteine
    Addresses · via B vitamins
  • High cholesterol
    Reduces risk of · via Kale
  • Kidney Cancer
    Reduces risk of · via Kale
  • High blood pressure
    Improves · via Quercetin
  • Cellular senescence
    Protects against · via Quercetin
  • Age-Related Macular Degeneration
    Protects against · via Lutein
  • Cataracts
    Reduces risk of · via Lutein
  • Hip Fracture
    Protects against · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Skin Aging
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • Androgenetic Alopecia
    Addresses · via Selenium
  • Bone mineral density loss
    Protects against · via Almonds

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