Hot summer temps pair best with foods that are lighter and water-dense. And there's nothing better than picnicking outdoors, especially in downtown Chicago. The featured salad is easy to transport, delicious, and a good source of protein and fiber, making it the perfect thing to bring for your next on-the-go lunch.
Including legumes at lunch, such as chickpeas, helps ward off mid-afternoon hunger pains because legumes are very high in fiber, a macronutrient that digests slowly. They are also high in protein, making them a 2-for-1 steal.
Including legumes at lunch, such as chickpeas, helps ward off mid-afternoon hunger pains because legumes are very high in fiber, a macronutrient that digests slowly. They are also high in protein, making them a 2-for-1 steal.
Mango Trivia
Most mangoes in the US are Tommy Atkins or Hadens, but I encourage you to seek out the smaller, Ataulfo mango. I first ate this kind of mango while studying abroad in Mexico and have seen it available at Whole Foods and a few other grocery stores in the US.
The Ataulfo is kidney bean shaped, rather than ovoid, with a yellow exterior. It is very sweet, creamy, and not fibrous, making it a cinch to remove the flesh from the pit. Tip: peel first, then cut.
Nutrition Highlight: Mangoes
Ready to branch out? If so, add mangoes to your next grocery list. This fruit has flesh popping with color, a sweetness balanced with just the right amount of acid, and a divine, creamy-smooth texture. Eating 1 cup of mango (1 small Ataulfo) will provide you with 105 calories, 76% of your daily vitamin C needs, and 25% of your daily vitamin A needs.
Both vitamin C and vitamin A are beneficial for eye health. Vitamin C helps maintain your collagen, a connective tissue found in the cornea and other places. The beta-carotene (yellow-orange plant pigment & antioxidant) in mangoes converts to vitamin A, which is part of the compound rhodopsin that allows the retina to
absorb light.
The North garden adjacent to the Art Institute of Chicago is a lush retreat for lunch.
Mango Chickpea Salad
Since chickpeas are drier, as compared to kidney beans, they work best when combined with something creamy and juicy, such as mango. The spinach adds an herbal note & slightly crunchy textural contrast. When you toss everything together, the mango will gently smash against the spinach and function as the salad dressing.
For 1 serving:
1/2 c chickpeas
1 c baby spinach (a big handful)
1 c mango cubes (1 small Ataulfo mango)
1/4 c avocado cubes
1 cremini mushroom, sliced (optional)
s&p
Pour the chickpeas into the bottom of your container and sprinkle with a pinch of salt and freshly ground pepper. Add avocado. Spread out the spinach on top of the chickpeas/avocado, place the mango on top of the spinach, and finish with a dusting of freshly ground black pepper. Add sliced cremini mushroom if desired.
Toss everything together within the confines of the container when ready to consume. Suggested sides to pack: a few almonds, cherries, and carrot slices. Don't forget to bring your reusable water bottle to rehydrate!
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