Recipe for Hearty and Delicious Mediterranean Salad

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.

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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. 

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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

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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

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Reviewed by Heather Tonkins, Lark Health Coach