Table of Contents
Mediterranean Salad
Ingredients
- Salad:
- 5 ounces baby spinach or arugula
- 15 ounce can of chickpeas (you will wash and drain them)
- 1/2 small red onion
- 1/2 cucumber
- 1/2 cup diced roasted red peppers
- Dressing:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 1/4 teaspoon pepper
- 1 small garlic clove
Instructions
- Make the vinaigrette first:
- Whisk all the ingredients mentioned above in the “dressing” section until combined.
- This can be used immediately or stored in the fridge in a sealed container for up to 3 days.
- Make the salad second:
- Using a large bowl, wash and cut the ingredients listed above in the “salad” section.
- Drizzle the vinegarette on top of the salad and toss until combined.
- If dairy does not cause inflammation, feta cheese can be added to this recipe. Or there are dairy-free feta cheese alternatives at health food stores like Sprouts or Whole Foods.
- For added protein, feel free to grill or bake a chicken breast, cut or shred it up, and toss with all ingredients.
Nutrition Facts
Mediterranean Salad
Serves: 4 persons
|
Amount Per Serving:
1/4 salad
|
||
|---|---|---|
| Calories | 261.65 kcal | |
| % Daily Value* | ||
|
Total Fat 13.03 g |
20% | |
| Saturated Fat 1.68 g | 8.4% | |
| Trans Fat 0.0 g | ||
|
Cholesterol 0.0 mg |
0 | |
|
Sodium 504.48 mg |
21% | |
|
Total Carbohydrate 29.47 g |
9.8% | |
| Dietary Fiber 8.23 g | 32.9% | |
| Sugars 6.17 g | ||
|
Protein 9.12 g |
||
| Vitamin A 21.59 % | Vitamin C 45.36 % | |
| Calcium 9.74 % | Iron 13.43 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
El Paso, TX Health Coach Clinic
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The information herein on "Mediterranean Salad" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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