Maria's Mediterranean Salad
June 17, 2020
Are you looking for a salad rich in health benefits? Then, I suggest the Mediterranean salad is the one for you. There are great health benefits that lie within the ingredients of a Mediterranean salad. The chickpeas are a great source of plant-based protein which may help with your weight since protein intake increases satiety making you feel more full. The red peppers, red onions, and cucumbers are full of antioxidants that protect your cells against free radicals, which may play a role in heart disease, cancer, and other diseases.*
I enjoy making this salad because it’s a very holistic salad where you can enjoy protein, vegetables, and dairy. This salad recipe can be alternated to your liking and protein such as chicken, steak, or tofu can be added to give the salad more substance.
Salad Ingredients
- 5 ounces baby arugula
- 1 can chickpeas (rinsed and drained)
- Half of a small red onion (peeled and thinly sliced)
- Half of a cucumber (thinly sliced)
- ½ cup diced red peppers
- ½ cup crumbled feta cheese
- Add protein if desired
Dressing Ingredients
- 3 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- ½ teaspoon fine sea salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
Instructions
Dressing: Mix all of the ingredients together thoroughly.
Salad: Mix all the ingredients together with the dressing. Top with feta cheese and black pepper.
In Good Health,
Joan O'Keefe, RD and Maria Shen
