Like Italian panzanella, this salad—a specialty of the eastern Mediterranean—pairs fresh vegetables and bread. The combination of vegetables, beans, and herbs is excellent for reducing high cholesterol.

　　

Ingredients

Serves 4

　　1 whole-wheat pita (8-inch), split

　　12 cherry or small tomatoes, halved or quartered

　　1 red or yellow bell pepper (or half of each), ribs and seeds removed, cut into 1-inch strips

　　1/2 English cucumber, cut into 1/2-inch dice

　　1/4 red onion, cut into thin wedges, or 2 scallions, trimmed and thinly sliced lengthwise

　　1 cup canned chickpeas, drained and rinsed

　　1/4 cup torn fresh mint leaves

　　1/4 cup torn fresh flat-leaf parsley leaves

　　3 tablespoons red-wine vinegar

　　2 tablespoons extra-virgin olive oil

　　Coarse salt and freshly ground pepper

　　

Step 1

Preheat oven to 375°F. Place pita on a baking sheet and toast until crisp, about 10 minutes. Let cool completely, then break into 1-inch pieces.

　　

Step 2

In a bowl, combine tomatoes, pepper, cucumber, red onion, chickpeas, mint, and parsley; toss to combine. Add vinegar, oil, and 1/2 teaspoon salt (or to taste); season with pepper, and toss to combine. Add pita pieces, toss, and serve.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 220

　　

Step 5

Saturated Fat: 1.1g

　　

Step 6

Unsaturated Fat: 6.5g

　　

Step 7

Cholesterol: 0mg

　　

Step 8

Carbohydrates: 30.4g

　　

Step 9

Protein: 7.2g

　　

Step 10

Sodium: 390mg

　　

Step 11

Fiber: 6.2g

　　Power Foods