Description

This fresh and colorful salad combines crisp fruit, leafy greens, chickpeas, and walnuts for a balanced mix of fiber, plant-based protein, and satisfying textures. Easy to prepare and full of variety, it is a practical option for a nutritious lunch or light meal.

bowl of salad with lemon and variety of vegetables. Fork and napkin on the side.
Level: Easy Prep: 15 minutes Yield: 1 serving
Total: 15 minutes Inactive:  Serving Size: 1 cup

Ingredients

  • 3 cups romaine lettuce, chopped
  • 2 large apples chopped
  • ¼ cup walnuts
  • ¼ cup feta cheese
  • 1 ½ cups garbanzo beans or chickpeas
  • 3 tablespoons of light

Directions

  1. Chop romaine lettuce into 1-inch sections.
  2. Core and chop apples into cubes.
  3. Rinse the canned items and dry them using a paper towel.
  4. Add ingredients together and toss to combine.
 

Nutrition Facts

1 serving - 1 cup
Makes 4 cups
Calories 268.9 per serving

Contents % Daily Value
Total Fat 11.5g 15%
Saturated Fat 2.8g 14%
Trans Fat 0.2g  
Cholesterol 13.7mg 5%
Sodium 416.1mg 18%
Total Carbohydrate 35g 13%
Dietary Fiber ##g ##%
Total Sugars 7.9g 26%
Incl. Added Sugars 0.5g 1%
Protein 8.1g  
Vitamin D 0.1mcg 0%
Calcium 129mg 10%
Potassium 330.5mg 7%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Gastelum, A., Shaw, W. 2026, HiFiber Lunch | Crisp Apple Salad, University of Nevada, Reno Extension, Recipes

Extension Associated Contacts

Angeline Jeyakumar
Angeline Jeyakumar
 

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Objective To formulate high-fiber recipes from foods distributed in the food pantries in Northern Nevada and evaluate them for sensory characteristics and acceptability among participnats of food assistance programs.
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Associated Programs

Two adults hike along a walking trail

Healthy Aging Initiative

Extension's Healthy Aging Initiative (HAI) connects you with the resources to navigate aging and its trends. Our programs are offered for adults over 50 and those who partner with them to provide care and support. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education, and we offer careers in aging exploration programs for students.