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Diabetic Salad Recipe

Diabetic Salad Recipe: Chickpea Parsley Salad

There’s nothing like a great salad that can also double as a meal! My Diabetic Salad Recipe for my Chickpea Parsley Salad fits the bill. Full of parsley, chick peas, olive oil and brown rice, this salad is soon to become a family tradition! Read more to find out how to make it!


One of my all-time-favorite greens is flat leaf parsley. It’s full of calcium, vitamins and nutrients and something called myricetin.


Myricetin is a plant nutrient (flavonoid) that is known to lower blood sugars and decrease insulin resistance!

So my Diabetic Salad Recipe for my Chickpea Parsley Salad not only tastes super yummy, but it’ll also help lower your blood sugar too!

And the blood sugar lowering benefits in this Diabetic Salad Recipe don’t stop there!

You get lots of blood sugar lowering fiber and resistant starch too!

  • Chick Peas – We all know beans are a dieter’s best friend because of the fiber! All that healthy fiber will slow down your digestion to prevent blood sugar spikes. Cold chick peas are high in resistant starch too! Learn more about how you need to be eating lots of resistant starch here.
  • Cold Brown Rice – Cold cooked whole grain brown rice helps keep your blood sugar in check because it’s full of resistance starch. Cold rice won’t affect your blood sugar as much as warm-cooked rice! Bonus.

And then there’s the dressing!

Olive Oil Helps Lower After Meal Blood Sugars

I’ve used extra virgin olive oil as part of my salad dressing. Not only does it taste great, but olive oil also helps lower your blood sugar too!

Research has proven extra virgin olive oil lowers after-meal blood sugar and LDL cholesterol.

Olive oil is your new best friend for salad dressings. Use it liberally and often to get the blood sugar lowering benefits of extra virgin olive oil.

Diabetic Salad Recipe: Chickpea Parsley Salad

Makes 10 meal sized servings.

The Salad:

  • 1.5 lbs. flat leaf parsley (800 grams) washed, dried, and finely chopped (stems too) [8-10 bunches]
  • 2 big bunches of fresh mint, removed from the stem and washed, dried, and finely chopped
  • 6 medium tomatoes, diced
  • 1 medium white onion, finely chopped
  • 6 cloves garlic, chopped
  • 4 cups cold chick peas
  • 4 cups cold brown rice (if you want a lower carb meal, reduce the rice)

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

The Dressing:

  • ½ cup extra virgin olive oil
  • 1 cup fresh squeezed lemon juice (3- 4 lemons)
  • 1.5 tsp. sea salt
  • 3 tsp. dried oregano
  • ¼ tsp. fresh ground pepper


  1. Mix the dressing in the blender.
  2. Chop the parsley, mint, tomatoes, onion and garlic. (Spin the parsley and mint to remove any water from washing.)
  3. Mix the dressing and chopped veggies in a large bowl. Add the chick peas and brown rice.
  4. If time allows, refrigerate overnight. Serve at room temperature (remove it from the fridge an hour before you’re going to eat it so the olive oil gets back to room temperature). Stir before serving.

This salad will keep in the fridge for 5 days, and gets better and better as it sits in the dressing!

Want to cook your own chick peas? It's easy! This is what I use. It's my Instant Pot - a handy pressure cooker and slow cooker in one. Since getting my Instant Pot I've bought all my beans dry and cooked them myself. I've saved hundreds! No more canned beans!

Instant Pot

So now you have a true Diabetic Salad Recipe – full of blood sugar lowering beans and whole grains, myricetin (Flat Leaf Parsley) and Olive Oil.

Enjoy! I know you’ll love this salad as much as my family does.

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(yes, it's totally possible to eat yummy, healthy food AND reverse your blood sugar problems!) CLICK BELOW!

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About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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