Tuesday, September 29, 2015

Cinnamon Apple Butternut Soup ( slow cooker)


Dust off that slow cooker ( crock pot) and get ready to make a light, simple, and delicious sweet and cinnamon-y butternut squash soup. Nothing says fall like butternut squash! If you are not ready for soup yet, pin this recipe for later.  Or better yet, make it now and FREEZE it for that first surprise really cold wet damp day. You'll be prepared with a tasty and healthy warming homemade soup!

This soup has an incredible flavor that both children and adults will love! Cinnamon, coconut sugar, vanilla almond milk swilled into this rich butternut squash and apple base made in the slow cooker!! Need I say more???

My CSA farm supplied me some butternut squash after I had already loaded up at Trader Joe's making my stash four large squashes in total! I decided to cook and freeze butternut squash soup this week.

I made two butternut squash soups- one savory ( click here Butternut rosemary soup)  and one sweet- both are vegan and gluten free. Today I am sharing the recipe for the sweeter version which is really delicious.



You do have to peel the squash, but I promise you if you have the right tool, peeling the squash is easy. Using my new vegetable peeler that I ordered online,  I was able to peel a large squash in under a minute without any struggle. The skin seemed to glide right off and quickly. OXO Good Grips Y Peeler
I peeled my large squash in 45 seconds with this sharp
OXO Good Grips Y Peeler.
It's the fastest and best peeler I've ever used

Cut in half , scoop out the seeds and chop into pieces 
Butternut squash can be somewhat sweet, so I decided to sweeten up this soup even a little bit more with some apple, cinnamon, and a little *coconut sugar ( see below).  I used my slow cooker for ease and blended the finished product with my immersion blender when it was done producing a creamy delicious soup.  I added the spices at the end and optional coconut or vanilla unsweetened almond milk. ( I chose the vanilla unsweetened almond milk was acutally exceptional in the soup!!)

Author:  Judee Algazi of Gluten Free A-Z Blog
Prep Time: 10- 15 minutes
Cook Time:  4 hours on high in the slow cooker


Ingredients:

6 cups of butternut squash, chopped ( about a 3/4 of a large squash)
1 cup of carrot, sliced ( about 2 carrots)
2 ( any) apples, cored, peeled and quartered
8 cups of water
cinnamon to taste
coconut sugar to taste ( available at Trader Joe's or any health food store- lower glycemic)
optional: slightly warmed coconut or almond milk added to each bowl when serving.

Optional: Garnish: chopped apple tossed in cinnamon, coconut sugar,  and chopped pecans or toasted pumpkin seeds (Make your own pumpkin seed tutorial)  like I did.

Directions:

Peel and chop the butternut squash. Use 6 cups for this recipe and place into the slow cooker. Add the apple, carrots and the water. Cover and slow cook on high for 4 hours or low for 6. When everything is soft, turn off the slow cooker, remove the lid and blend with an immersion blender or in your blender. Taste it and then add cinnamon ( about a Tablespoon is what I used) and coconut sugar to taste ( I used about 2 Tablespoons).
If you like a creamed soup, add a little warmed coconut or almond milk to your taste to each bowl or to the entire soup. I used vanilla unsweetened flavor of almond milk..and it was the Bomb!






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photo of woman
Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to develop and discover easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.

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Sunday, September 27, 2015

Leek & Brussels Sprouts Soup ( in 12 minutes)


brussels sprouts soup


Do you hate or love brussels sprouts? For most people there is no in between. If you love them, then make this soup. If you haven't liked them in the past, I'm asking you to give them a chance. If they aren't overcooked, you might like them. They actually taste like little cabbages. 

This is a simple, but healthy vegan gluten free soup recipe that of course is naturally gluten free. 
I happen to like Brussels sprouts ( I didn't always) , and I've been getting super excited about making fall soups since the weather has been getting cooler. 

I like how fast and easy it is and thought it might actually be nice for Thanksgiving when supermarkets and Trader Joe's carry fresh stalks of farm fresh brussels sprouts (of course feel free to use frozen- I did). You might have to add 5-10 minutes to the cooking if you use fresh brussels sprouts because they tend to be not only firmer, but larger than frozen.


I used frozen but cooked them in the soup, not the bag


brussels sprouts on a stalk
Fresh brussels sprouts on a stalk - cut each sprout in half for this soup
This soup is perfect for the busy cook who likes healthy recipes. It took only 5-7 minutes to prep and 10-12 minutes to cook, yet it tasted warm, delicious, and comforting. It's a nice nutritious fall soup to add to your repertoire. 


How to Like Brussels Sprouts
If you you hate don't care for brussels sprouts, the best way to try them is roasting them. They come out crispy and crunchy and are absolutely delicious. I have never met anyone who hasn't tried and enjoyed  My recipe for : Wendy's crunchy and crispy Vegetable balls .
If you do like brussels sprouts then you will love this soup ( but don't overcook it). They sprouts are not mushy, smelly, or overcooked.  I really enjoy it!

 Judee Algazi from Gluten Free A-Z Blog
Prep Time: 5-7 minutes
Cook Time: 10-12 minutes
Serves: 4

Ingredients: 

1 pound brussels sprouts- cut in half if fresh
( I used frozen- Hanover petite Brussels Sprouts- no need to cut in half)
2-3 cloves of garlic, peeled and pressed or chopped
1 large leek- white part diced
2 medium shallots- peeled and sliced
2 medium carrots, diced
3 cups of water
3 cups of hot vegetable broth
Sea salt and cracked pepper to taste
Olive oil for sautéing

Directions:
Saute the garlic, leeks, and carrots in the olive oil for about 3 minutes carefully stirring to prevent burning. Add the small brussels sprouts ( if large cut in half) and the water. Bring to a boil and then reduce flame somewhat and cook for about 7 minutes. Add the vegetable broth and cook for an additional minute. Taste and season with sea salt and pepper to taste.
Last Monday I made a different  vegan and gluten free Fall Vegetable Soup using yet another fall unusual vegetable- kohlrabi- plus, onions, carrots, and fresh garlic ( If you have never used kohlrabi, let me introduce you. It's kohlrabi's growing season, and the simple vegetable tastes like a potato but is very low in carbs and makes a DELICIOUS soup ).
bowl of carrots, brussels sprouts and leeks
My Brussels Sprouts were from the frozen bag of petite sprouts- the black measuring cup holds my chopped leeks..

vegan brussels sprout soup

Disclaimer: If you click on the links and purchase anything from Amazon, I do receive a very very small compensation. This helps me defer the cost of running the blog. Thank you.
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Tuesday, September 22, 2015

Kohlrabi -The Low Carb Potato + soup recipe



Have you met (low carb) kohlrabi? Let me introduce you. 

September and October are Kohlrabi season and this unusual vegetable is well worth buying and trying. It peels like a potato, tastes a little like a potato , and has practically no carbs. ( Is it like the cauliflower substitution?). You could try mashed kohlrabi or kohlrabi fritters.

Last week I was given kohlrabi from my CSA farm. I never had one before, so I was a little intimidated. I went online and discovered that this sometimes green, sometimes purple vegetable from the cabbage family is easy to make and really delicious. 

Kohlrabi is very low in carbohydrates and calories, has no fat and just a hint of sodium. Yet, like the cabbage family vegetables, It is rich in protective antioxidants, minerals, and carotenes making it a "nutritionally powerful" fall vegetable to add to your diet! 

The flavor is interesting. When it is raw, it tastes like a mild radish that could be added to salads or grated for slaws. When it is cooked, it tastes like a mild potato flavor ( but without the carbs).

I made two recipes with my 2 kohlrabi. 

Low Carb Side -First Recipe: I sautéed a medley of fall vegetables: diced onions, carrots, garlic, and diced kohlrabi (tasted like potato). I simply sautéed until everything was tender. I topped it with shredded raw kale. Great side and quick way to use it.

Soup- Second Recipe: I made a delicious kohlrabi red lentil soup. The kohlrabi imparted a rich flavor into the soup, and the raw shredded kale wilted tenderly when added to each hot bowl of soup. The pairing of kohlrabi and red lentils was exceptional. This is the recipe that I am sharing below. 

( I'll be trying mashed kohlrabi and kohlrabi fritters in the future)

Of course it is vegan and naturally gluten free!

Author: Judee Algazi
Prep Time: 10-15 minutes
Cook Time: 30 minutes
Serves 6-8 small bowls
Adapted from:  Kristen Schell's recipe


Ingredients: 

Olive oil spray + 1 Tablespoon of olive oil
1 medium to large kohlrabi bulb , peeled and diced
2 carrots, diced or sliced (your choice) 
1 cup of  diced onion 
1 or 2 cloves garlic, chopped
3/4 cup of red lentils, picked over and washed
1 cup of chopped raw kale
2 and 1/2 cups water 
4-5 cups of vegetable broth
1- 2 tablespoon of Trader Joe's 21 Salute ( a salt free seasoning mix) ( or Mrs. Dash or your own concoction) according to your taste.
Cracked pepper to taste
Salt at the very end after tasting only if needed

Directions: 

Spray an 8 qt soup pan with olive oil spray. Add onion, garlic, and carrots and sauté for about 3 minutes. Add the olive oil and the kohlrabi. Saute for another 5 minutes on a low flame stirring frequently. 

Add the red lentils, the water and 2 cups of broth
Bring to a boil and then lower the temperature and simmer for about 15 minutes. 

Add 2 more cups of broth and continue to simmer. 

Add seasonings ( except salt)  and cook until the red lentils are soft and dissolved. ( about 15 more minutes) 

Use an immersion blender to blend the soup 75 %, leaving a small amount of the chunky vegetables. If there is not enough soup add the additional cup of broth. Taste and add salt if needed. Add a small amount of uncooked chopped kale to each bowl. The kale will wilt and soften in the in the hot soup. 












jar of red lentil and kohlrabi

a peeled kohlrabi and a peeling knife

Bowl of soup

Have you ever made kohlrabi? What have you made?


Try my all time favorite: zero carb pancakes


    I will be sharing this every day on the daily blog parties on  
    My blog carnival list




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Photo from Gluten Free A-Z BlogFood is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to come up with easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.



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Wednesday, September 16, 2015

Chia Berry Mug Muffin



This incredible vegan and gluten mug muffin is made with chia seeds and is a variation of my 3 minute blueberry mug muffin that I originally made with a regular egg. My friend Vicki doesn't eat eggs, so I tried to make a fast 3 minute mug muffin that she ( and all my vegan readers)  could enjoy.

You know what? I like the vegan version just as much better. Chia seeds really do work as a replacement for eggs in this recipe, and I was really pleased with the results. Mug muffins taste much much better than they look.. don't let the looks fool you..

I make this muffin every day for breakfast. It's oozing warm strawberries and blueberries. I can't wait to eat it each day. The Chia seeds are a powerhouse of nutrients. They are a really good vegan source of Omega 3, calcium, protein and B vitamins. For additional nutritional information about chia seeds see : Chia seeds 

It is very quick and easy to make, tastes fabulous, and is only 3 Points Plus on Weight Watchers ( Yay!!) I don't like to use the microwave, but only 3 minutes??? I will experiment with baking it in the oven and let you know...

I usually make a green juice ( romaine lettuce, cucumber, celery, kale or collard , carrots)  when I first wake and then look forward to my tasty filling muffin about 1/2 hour later.  The muffin is quite filling because it is made with coconut flour which is very high in fiber. Trust me, this muffin will hold you.

Author: Judee Algazi at Gluten Free A-Z Blog
Prep Time: 2 minutes
Cook Time: 3.5 minutes
Serving size: 1 large individual muffin
Material Needed: a low round mug
Weight Watchers: 3 Points Plus

Ingredients: 
1 Tablespoon of chia seeds ( black or white)
3 Tablespoons of unsweetened almond or coconut milk
1/2 med sized banana, mashed well with fork
1 heaping Tablespoon of coconut flour
2 strawberries chopped in pieces
8 blueberries

Directions
Mix chia seeds and almond milk in the mug. Allow to sit for a few minutes or don't if you are in a hurry. Add mashed banana and mix and then add the coconut flour and mix well with a spoon. Add the berries and microwave for 3.5 minutes ( depending on your microwave- if yours is very powerful try 3 minutes) . Turn the mug over and it should slide right out. It will be very hot, so allow to cool a little before eating.

Mixture of chia, almond milk , and mashed banana
Mixture with coconut flour and added fruit
This is the bottom of the muffin; the fruit seems to go to the top
Tastes so much better than it looks!
Top  of mug muffin oozing blueberries and strawberries

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photo of womanFood is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to develop and discover easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.



Author: Judee Algazi


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Tuesday, September 15, 2015

Chia Seeds As Egg Replacer



Did you know that you can use chia seeds to replace eggs in a recipe? 
You can make a "chia seed egg" !.

These simple egg substitutes are perfect if are allergic to eggs or if you are vegan. Chia seeds can be a healthy replacement for eggs in most baked products like muffins, cakes, and cookies.
Chia seeds add very little taste to the finished product, but they do the job of the egg and also add a powerhouse of nutrients to the recipe.
These little seeds become gel like when they are in liquid, making them a perfect base for chia pudding recipes and a perfect egg replacer in baking recipes. 

Here is the formula per egg. If your recipe calls for 2 eggs, double the recipe.



According to nutritional charts, chia seeds are nutritional powerhouses. 
They have: 
  • 7 times the Omega 3 per ounce of an ounce of salmon. 
  • They have more protein than any other seed
  • Provide as much calcium as milk per ounce.
  • Are a complete protein. 
  • In addition, they contain boron for healthy bones and significant amounts of B vitamins
  • The nutritional information was certainly a surprise! However, ounce per ounce we probably eat much smaller amounts of chia seeds than the other foods.
  • Interested in more reasons to eat Chia seeds ?- Read my article why I eat chia seeds every day
It sounds like they are worth adding to your diet especially if you are gluten free and have greater difficulty absorbing nutrients.  Even if you use eggs, you can still add chia seeds to most baked recipes.

My Notes: 
I've tried using chia seed egg replacer in my recipes that call for up to 2 eggs. It may work, but I haven't tried a recipe that calls for like 5 or 6 eggs. It's great to remember if you ever are out of eggs!

Have you used a chia egg in your recipes?
What was  your experience? 
Do you grind the chia seeds first? Please leave a comment..

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Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to come up with easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.



Author: Judee Algazi

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Sunday, September 13, 2015

Beet and Pomegranate Salad




Do you love fresh beets? This beet and pomegranate salad is awesome and incorporates the fruits of the season. I'm making this fragrant recipe for my Rosh Hashanah meal tonight because pomegranates are a traditional fruit to eat on this holiday!

I only cook fresh beets once in a while. They are so good for you, so delicious, and so easy to make, I don't know why I don't make them more often. It might be because my husband will not touch a single bite of a beet, or maybe it's because of the way they stain my hands.

Seriously, beets are very easy to cook. I just wash the beet well, I do not peel it, and I put it in a covered pot with one of those little steamer baskets. The beets steam in 15-20 minutes and once cooked the tough skin will just literally rub right off. I now wear gloves for the rub off  the skin and my hands do not get stained. I keep the gloves on to cut the beet and all is well.

I can just imagine the nourishment from that deep purple /red pigment. The more intense the color of the fruit or vegetable, the more it has to offer. When I looked it up, I found out that beets are a very rich source of protective antioxidants, anti-inflammatories, and help support the body to detox. In addition, they have practically no fat, a significant amount of fiber, and are a good source of many vitamins and minerals.

This recipe features another powerhouse fruit- the pomegranate, -a fruit with intense color as well and a powerhouse of antioxidants and nutrients as well. OK , we get it. This recipe is powerfully healthy.

My mother in law (age 90)  says that in the old country ( Middle East) , pomegranates were felt to be good for fertility, and custom had it that those who ate pomegranates seeds on Rosh Hashanah would be blessed with a child that year.

Best of all,  the combination of beets and pomegranates with a touch of orange blossom water is absolutely delicious. ( orange blossom water is like an extract. I is traditionally used in Middle Eastern foods like Baklava. It can be purchased in Middle Eastern, Greek or Indian groceries or on Amazon. In an ethnic store, it runs about $4 for a nice size bottle.

In the summer, you can add  a few drops  to lemonade or on a hot humid day,  take a bowl of water with some ice, add 1/4 cup of orange blossom water and dip a washcloth in it and wring it out. Place it on your face or forehead. It is so relaxing and refreshing. I learned how to do this at a spa in Mexico.



The fun part is also learning to get those seeds out of that pomegranate easily.
I found the perfect Youtube video that gives a really easy step by step tutorial. I had them out in less than 5 minutes- and it was EASY! ( video  link below)

Author: Judee Algazi from Gluten Free A-Z Blog
Inspired by: Katherine Martinelli's beet salad 
Prep Time: 25 minutes
Cook Time:

Ingredients: 
2 medium/large beets, steamed and sliced or diced
1/2 cup pomegranates seeds
1/4 cup of freshly squeezed orange juice
1/4 teaspoon of orange blossom water ( purchase in any middle eastern store or on amazon.)
4 orange wedges for decoration

Directions:
Place 3 cups of water in a large saucepan. Insert a vegetable basket steamer. Wash beets, but do not peel. Place whole unpeeled beets in the steamer basket. Cover the saucepan. Bring water to a boil and then reduce heat somewhat to cook for 15 minutes. Shut off flame and allow beets to sit in the pot for about 10 minutes. Remove beets with slotted spoon and Run under cool water. Rub the beets and the skin with come off very very quickly and easily.
Dice beets in medium large squares or slice as desired.
Allow beets to cool and make the sauce.
Toss with the pomegranate seeds, orange juice and orange blossom water.


           How to de seed a pomegranate Youtube


This Recipe will be linked to 

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I am an affiliate for Amazon and I do receive a very small compensation if you purchase on Amazon by clicking through my blog. I do appreciate the support that helps cover the expenses of running the blog.


Healthy Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to develop and discover easy healthy recipes that meet gluten free, vegetarian/vegan and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.
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Friday, September 11, 2015

Uplifting Song and Message- for Rosh Hashanah

                                 This Sunday night begins the Jewish holiday of Rosh Hashanah
                                                        which is the Jewish New Year..



For those who celebrate, let me wish you a happy and healthy new year with peace and happiness. For those of other faith's I wish you blessings of good health, happiness and peace as well:

                                                   This is a great Youtube Video-

                      Uplifting Song and Message for Rosh Hashanah 

                                                   



My favorite gluten free Rosh Hashanah Recipe: How to make Fabulous gluten free matzo balls 



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Monday, September 7, 2015

Mango Gazpacho ( Zero Points Plus)



Following Weight Watchers? This fabulous chilled soup is ZERO points and you can make it quickly. Talk about veggies; this soup is loaded. Lets face it, it may be well into September, but it is 90 degrees outside. A nice bowl of ice cold Mango Gazpacho will hit the spot!

I found this recipe on Pinterest! It sounded interesting, so I thought I'd give it a try. It was definitely different -but very tasty. My adapted recipe called for most of the end of summer vegetables: tomatoes, peppers, red onion, garlic, cucumber, corn on the cob kernels, and mango.

Using my blender, it was easy enough to make. I served it in these cute little bowls. The presentation was lovely and everyone seemed to like it.

It is certainly healthy and the best part as I said is that on Weight Watchers it is Zero Points Plus .  The soup itself is a creamy puree, but it is topped with a hearty medley of crunchy vegetables and mango. I loved the texture and colors. And of course it's gluten free and vegan.

I think it tastes best really cold and after the flavors had a chance to mingle.
Two days later it is even more amazing!
It also tastes great with a dollop of sour cream or Greek yogurt.

Author: Judee Algazi at Gluten Free A-Z Blog
Adapted from : I Don't Go To The Gym
Prep Time: 10-15 minutes
Cook Time: None

Ingredients for Soup: 
1 mango, peeled and chopped
2 fresh summer tomatoes, quartered
1/2 cup of chopped celery
1 medium cucumber or 2 kirby cucumbers, chopped
1 clove, garlic chopped ( more if you LOVE garlic)
1/2 cup of chopped red onion
2 cups of diced tomatoes ( canned)
1/4 cup fresh cilantro, chopped
Salt and pepper to taste

Ingredients for garnish: 
1 tomato, chopped
1/2 cup chopped red onion
1/2 cup chopped celery
1/4 cup chopped fresh cilantro
1/2 cup chopped red or yellow pepper
1/2 cup chopped mango
Optional: 1/2 cup raw uncooked corn on cob kernels ( cut off the cob)
Optional: jalapeño pepper chopped to taste
Salt and peeper to taste.

Directions:

Peel and chop the mango- Use half of the mango to make the soup reserve the other half for the topping. Place the mango in the blender along with the chopped tomatoes, chopped cucumber, garlic, red onion, and cilantro. Puree. Add the diced tomatoes and stir with a spoon. Pour into 5 soup bowls and chill for at least 3 hours.

Vegetable Garnish:
Mix all of the ingredients together and toss with salt and peeper to taste. Set aside to use as a garnish on the soup. Divide between the 5 bowls.

Top with sour cream or Greek yogurt if desired





Other Chilled Soups : 


Do you like chilled soups? What kind do you make?


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Friday, September 4, 2015

Chick Pea Vegetable Salad ( Weight Watchers)



Need a quick Weight Watchers lunch idea? Chick Peas are high in protein, flavor, fiber, and vitamins- ! This simple vegan chick pea vegetable salad is REALLY easy and FAST to make and is delicious.

I just opened a can, lightly mashed the chick peas with a fork, added some chopped red onion, a little chopped celery, chopped red sweet pepper, parsley, dill, lemon juice and spices, and topped it with a flavored balsamic vinegar ! A healthy rainbow packed lunch in minutes and it's filling, fast, and hearty. Yet, kind to my waistline- with only 2 Points Plus.

I made this recipe for one. Why? Because I'm trying to follow WW and I wanted it to be very low in points. On Weight Watchers the chick pea mash is about 2 points Plus per serving. ( which is the entire recipe) Want to serve more people, just double, triple or quadruple the recipe.

The best part of it is that you can eat the chickpea mash on a romaine lettuce leaf instead of bread. I know there are delicious gluten free breads and gluten free crackers - if you have some - go for it..it will taste fabulous.  But, I prefer to eat grain free, so I'll be using romaine lettuce leafs as my base. Yum!!

Flavor without calories
 I used flavored vinegar that has very few calories ( 15) but lots of flavor to give the salad a kick- I did not use oil, but it didn't need it!






     You can buy flavored vinegars in some supermarkets, specialty shops,  or order online. 
They are a little pricy, but so worth it 
Order online: . Infused Balsamic Quartetto - Raspberry, Blackberry, Green Apple & Mango (Pack of 4 x 150ml)





You can use this same recipe to make a smooth spread

If the salad doesn't interest you , you can make it into a fabulous chick pea spread by just putting all the ingredients into the food processor but with 1 teaspoon of olive oil but omit the flavored vinegar. It will come out a humus consistency that you can eat as a spread ( The oil will increase the points)

You can vary the veggies as well: 

  • sliced scallions
  • chopped dill
  • diced tomatoes 
  • chopped fresh cilantro
  • diced cucumber

This is a wonderful plant based lunch that is gluten free, vegan, and delicious. If you make it in advance, it is even better as the flavors have time to mingle. I like to eat mine always at room temperature. It's filling and remember it's only 2 Points Plus on WW!! Amazing!!

Author: Judee Algazi from Gluten Free A-Z Blog
Prep Time: 10 minutes
Cook Time: None

Ingredients:
1/2 cup cooked chickpeas, drained and smashed
1/4 cup of chopped red onion
1/4 cup of chopped cucumber
1/4 cup diced tomatoes
1/4 cup of chopped celery
1/4 cup chopped parsley
1 teaspoon of cumin
salt and cracked pepper to taste
1/4 cup of flavored vinegar

Directions: 
Put the chickpeas in a bowl. Using a fork or spoon smash the chickpeas along the side of the bowl. When they get to the consistency you like, toss the chickpeas with the rest of the ingredients.

Want to make it a meal? Add a Weight Watcher type soup! 
Eat it with my 
WW style egg drop soup ( only 1 PP and take 5 minutes to make)
or my 15 minute Green Pea soup

I Will Be Linking this recipe to my Daily Blog Carnival List 

Disclaimer: I am an affiliate for Amazon- If you click to Amazon from my blog and make a purchase- I may receive a very small compensation which helps me defray the costs of running a blog. Thank You.

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