Mediterranean Vegetable Salad

Mediterranean Vegetable Salad

The Mediterranean-style diet is considered by many as the healthiest diet on the planet1. In fact, it’s less of a diet and more of a lifestyle, where good taste meets good health. Plant foods, olive oil and other healthy fats take center stage, along with delicious flavors and traditions. Not well known is that eggs have long been enjoyed through the Mediterranean region and are considered part of the eating plan, just like seafood and chicken. Such foods contribute valuable nutrients, such as high-quality protein and many vitamins and minerals not founds in other foods. And you don’t need to live along the Mediterranean to adopt the lifestyle. You can find everything you need to bring the Mediterranean Diet to your own table at your local supermarket.

  • 30 Minutes
    Total Cook Time
  • 18g Protein
  • 450 Calories
8 ea. Eggs, large, hard boiled
1 cup Red quinoa
1 pint Cherry tomatoes
1 cup Dried cherries, plumped in hot water
1 cup Mint, stemmed
2 cups Arugula, stemmed
2 cups Watercress, stemmed
1 cup Almonds, toasted
1 1/2 cups White beans, drained and rinsed
2 ea. Avocado, pitted and cubed
as needed Fresh ground black pepper
 
For Preserved Lemon Vinaigrette
2 tbsp. Shallot, minced
3/4 cup Olive oil
2 tbsp. Lemon Juice
2 tbsp. Apple cider vinegar
1 tsp. Dijon mustard
2 tsp. Honey
1/4 tsp. Chile de arbol, seeded, crushed
2 Tbsp. Lemon, zest of preserved lemon peel, minced

Makes: 8 portions

Nutrition Information Per Serving (Salad without dressing) —

Calories: 450

Total fat: 23g

Saturated fat: 3.5g

Carbohydrate: 50g

Fiber: 10g

Protein: 18g

Cholesterol: 185mg

Sodium: 170mg

Nutrition Information Per Serving (1 Tbsp. Salad Dressing: 15g ) —

Calories: 90

Total fat: 9g

Saturated fat: 1g

Carbohydrate: 1g

Fiber: 0g

Protein: 0g

Cholesterol: 0mg

Sodium: 5mg

Directions

  1. For the quinoa: Bring quinoa and 2 cups of water to a boil in a medium saucepan. Cover, reduce heat to low, and simmer until quinoa is tender, about 8 to 10 minutes. Remove pan from heat and let sit for 15 minutes. Fluff quinoa with a fork; transfer to a large bowl.

  2. For the cherry tomatoes: Prepare a grill for medium-high heat. Grill tomatoes turning occasionally, until charred in spots and tomatoes begin to split, about 6 to 8 minutes. Remove and let cool to room temperature.

  3. For the lemon vinaigrette: Purée shallot, oil, lemon juice, vinegar, mustard, honey, and chile in a blender until smooth. Place in a bowl and add the lemon zest and preserved lemon; mix to combine.

  4. Assembly: Cut the hard boiled eggs into little wedges. Drain the cherries. In a small bowl, add the mint, arugula, watercress, and dried cherries, and toss with vinaigrette to taste. Mound some of the salad onto cold plates, and then sprinkle with the toasted almonds. Arrange the hard boiled eggs, cherry tomatoes, quinoa, white beans, and avocado artfully on top of the salad. Season with black pepper. Drizzle with vinaigrette and serve.