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Recipe for Hearty and Delicious Mediterranean Salad

Natalie
Stein
September 5, 2024
Beans, feta cheese, vegetables, olive oil, and herbs blend to make a delicious and satisfying meal.
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A prepared deli-style salad could be loaded with mayo, calories, and fat, but it doesn’t have to be. This make-ahead salad is inspired by Mediterranean flavors. It has ingredients like olive oil, fresh parsley and mint, olives and chickpeas. It’s a flavorful one-dish meal that taste better the next day.

This Mediterranean salad is also as nutritious as you might expect from its name, since a Mediterranean diet pattern is famous for being heart healthy and having other benefits, like lowering blood sugar and aiding in weight management. 

Here are some health-related reasons to make this salad.

  • High in fiber 
  • Contains plant-based protein
  • Provides antioxidants
  • Has a heart-healthy fat profile with monounsaturated fats

It’s also versatile. Here are some ideas.

  • Make it dairy-free and vegan (plant-based) by skipping the feta cheese. Optional: add 8-12 ounces of cooked salmon or 2 ounces of walnuts instead.
  • Serve it with a slice of whole-grain toast for a whole-grain.
  • Add 2 cups of cooked whole-wheat pasta or roasted butternut squash for a high-fiber carb.
  • Use any type of beans or lentils instead of chickpeas.
  • Swap parmesan for feta cheese.
  • Add any herbs like dill or basil.
  • Instead of raw cucumber and tomatoes, try roasted vegetables like chunks of bell pepper, zucchini, and eggplant.
  • To make it creamier, add ⅓ cup of plain yogurt
  • Serve it over a bed of arugula for a larger salad.

Recipe for Mediterranean Salad

Makes 4 servings

Ingredients

Dressing

  • 1-2 cloves of garlic, peeled and minced
  • 3 tablespoons of olive oil
  • 2-3 tablespoons of lemon juice
  • Salt and pepper to taste

Salad

  • 1 15-ounce can of chickpeas, drained and rinsed, or 2 cups of cooked chickpeas
  • 1 cup of cherry tomatoes
  • 1 cup of diced cucumber or sliced radishes
  • 2 tablespoons of diced red onion
  • ½ cup of crumbled feta cheese
  • ¼ cup of kalamata olives, pitted and chopped
  • ½ cup of diced apple or ripe pear or peach
  • ¼ cup of chopped fresh parsley
  • ¼ cup of chopped fresh mint leaves

Instructions

Dressing

  1. Add the garlic, olive oil, lemon juice, and salt and pepper to a small jar or bowl. Whisk or shake until combined.

Salad

  1. Add the chickpeas, tomatoes, cucumber, onion, feta cheese, olives, apple or other fruit, parsley, and mint to a large bowl. 
  2. Stir gently to combine well.
  3. Pour the dressing over the salad. Cover and refrigerate for 1-2 hours or overnight.
  4. Serve on its own or over a bed of greens.

Nutrition information per serving: calories: 150 kcal; total fat: 7 g; total carbohydrates: 18 g; sugar: 1 g; fiber: 5 g; protein: 7 g; sodium: 200 mg; cholesterol: 0 mg

Reviewed by Heather Tonkins, Lark Health Coach

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

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