Joco Diversions

June 25, 2013

Curried salad can be a new summer staple

Curried Brown Rice Chickpea Salad holds special appeal for health-conscieous diners.

Every cook needs a go-to salad recipe to whip up for picnics, backyard barbecues and potlucks.

Three-bean, coleslaw or potato salads are obvious choices. But if you really want to curry favor with health-conscious guests, try The Star’s Curried Brown Rice Chickpea Salad instead. Based on staple ingredients highlighted in the Mediterranean Diet Pyramid ( mediterranean-diet-pyramid), the salad delivers loads of protein and fiber.

Thanks to the growing popularity of hummus, the legume has become the most widely consumed in the world. The buff-colored salad bar staple, also known as garbanzo or ceci, has a mild, slightly nutty flavor and butter texture that make it a perfect backdrop for pungent spices, such as curry.

Canned chickpeas are a good source of folate and a very good source of magnesium, both important nutrients for heart health.

Brown rice typically takes 30 minutes to cook, although instant varieties, which have been partially cooked then dehydrated, can cut the time to as little as 10 minutes. Beans and brown rice, a whole grain, are high-protein, high-fiber foods that digest slowly and help keep you feeling full longer.

Raisins are rich in iron.

Almonds are one of the most nutritious of all nuts, high in calcium, fiber, folic acid, magnesium, potassium, riboflavin and vitamin E.

Red peppers are an excellent source of vitamin C.

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