Recipe: Persian Chopped Salad

A full cup of coarsely chopped fresh mint leaves makes this a very refreshing salad when you’re grilling meat, fish or poultry. Although there are more than 100 varieties of mint, spearmint is the best to grow for everyday cooking.

Ingredients

• 4 medium tomatoes, finely chopped (about 1 1/4 pounds)
• 2 small cucumbers, peeled, seeded and finely chopped
• 1 medium onion, finely chopped
• One 15-ounce can chickpeas, rinsed and drained
• 1/4 cup fresh lime juice
• 2 tablespoons extra virgin olive oil
• Kosher salt, optional
• Freshly ground pepper
• 1 cup coarsely chopped fresh mint
• Crisp lettuce leaves for lining the serving dish

Directions

1. Combine tomatoes, cucumbers, onion and chickpeas in large bowl.
2. In a small measuring cup, whisk together lime juice and oil. Pour over the vegetables and lightly toss.
3. Season to taste with salt, if using, and pepper. Toss with fresh mint.
4. Chill for 1 hour.
5. At least 30 minutes before serving, remove the salad from the refrigerator. Line a serving dish with lettuce leaves. Transfer the salad to the dish.
6. Serve at room temperature.

Ingredient health benefits

• Tomatoes: They may not be the most glamorous ingredient, but tomatoes have a surprising amount of benefits to contribute to your salad (or any recipe!). They’re packed with inflammation-fighting antioxidants like lycopene and beta-carotene. Lycopene and the mineral potassium give tomatoes their heart-healthy properties by helping lower your cholesterol and regulate your blood pressure. And beta-carotene is essential to keeping your eyes healthy. Tomatoes are also a little-known source of vitamin C!
• Cucumbers: Though they’re mostly made of water (95%, to be more specific), there’s more to these little green machines than you might think. Cucumbers have a special compound called cucurbitacin B (CuB) that may have the ability to fight certain cancers, though research is ongoing. What we do know for sure is that cucumbers are high in free radical-fighting antioxidants and a good source of vitamin K, which keeps your bones sturdy and strong. They also have a little fiber to keep your digestive tract on track.
• Onions: Like tomatoes, these alliums don’t seem to have a lot going for them. But behind all those aromatic layers is a treasure trove of valuable nutrients! For starters, onions are rich in flavonoids and immunity-boosting vitamin C. A flavonoid called quercetin may support your heart health and even fight bad bacteria. And your good gut bacteria can fuel up with the prebiotics that onions provide, while the fiber will help move things along.
• Chickpeas: A perfect example of how good things can come in small packages, chickpeas (also known as garbanzo beans) are a plant-based complete protein. In other words, they fit in well with a vegetarian of vegan lifestyle and provide all the amino acids your body could want (that it can’t make on its own). And they’re chock full of magnesium, folate (vitamin B9), vitamin E, vitamin C and vitamin A. These essential vitamins and minerals wear a lot of hats when it comes to maintaining your overall health, from regulating vital functions to supporting important organs like your skin and eyes. Chickpeas also have plenty of fiber to promote healthy digestion.
• Lime juice: The juice of this sour citrus adds more than just flavor. Limes (and lemons, for that matter) have vitamin A and vitamin C. And vitamin D, calcium and magnesium go a long way in promoting strong bones!
• Extra virgin olive oil: This well-established cooking oil has earned its status as a nutritious (and delicious) go-to. Extra virgin olive oil (or EVOO) has lots of heart-healthy unsaturated fats that not only lower your “bad” (LDL) cholesterol but also raise your “good” (HDL) cholesterol. These fats may even lower inflammation and blood pressure. EVOO also has all the fat-soluble vitamins, as well as polyphenols — a type of antioxidant that helps suppress unwanted inflammation throughout your body.
• Lettuce: As this is a salad recipe, this ingredient comes as no surprise. But you might not have expected some of the perks that come with it, like the fact that lettuce is loaded with anthocyanins for a happy heart and a brilliant brain. These leafy greens also have lutein and carotenoids that promote the health of your eyes and vision, and they’re particularly high in vitamin K (just one cup of lettuce has almost half your daily recommendation). To get the most out of these nutrients, consider choosing lettuce with a bit more color to it.

Nutrition information (per serving)

Calories: 130
Total fat: 4.5 g
Saturated fat: 0.5 g
Protein: 4 g
Carbohydrates: 20 g
Dietary fiber: 4 g
Cholesterol: 0 mg
Sodium: 170 mg
Potassium: 408 mg