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mediterranean

Healthy Recipes/ Salad Recipes

Mediterranean Couscous Salad

This Mediterranean Couscous Salad is easy and healthy and ready in under 30 minutes! Tiny durum wheat semolina cooks on the stovetop then gets tossed with colorful vegetables, feta cheese, olives, garbanzo beans and served with a fresh lemon herb dressing. Great for a healthy meal on its own or a delicious side dish that packs a crunch!

 

Mediterranean Couscous Salad

Loaded with fresh mediterranean veggies, this salad will have you coming back for more time and time again. So let’s get into this easy, fresh salad that will be on your table in under 30 minutes!

This Mediterranean couscous salad strikes the perfect balance of phytonutrients and fiber-rich vegetables plus protein that makes this salad light yet satisfying. This vegetarian side dish celebrates the use of fresh and flavorful ingredients with each bite delivering a burst of flavor.

What Is Couscous?

Did you know that couscous is just small beads of pasta made from semolina? It’s very popular in places like Turkey, Greece, Spain, France, and lots of Arabic countries. Traditionally, it is served with meat and vegetable stew. It cooks very quickly, so it’s perfect for a hectic night when you want a quick and healthy dinner

If you cook couscous properly it’s very light and fluffy. Luckily, in most western supermarkets, couscous is instant, which means it’s been pre-steamed and dried. Otherwise there’s no science to cooking couscous, usually you just follow the package instructions, one cup of boiling water to 3/4 cup of couscous. You can also add some butter or olive oil to it and some salt. And really, that’s all there is to it.

Couscous has a lovely nuttiness and acts like little sponges, selfishly soaking up the citrus dressing for your benefit. It’s a wonderful solution when you’re needing a quick and light meal.

What ingredients do you add to couscous salad?

To infuse Mediterranean flavors, add a hearty amount of red bell pepper, red onion, cucumbers, ripe tomatoes, kalamata olives, and feta cheese. Freshly chopped herbs like mint, basil, and parsley add fragrant aromas, while dried oregano adds an earthy taste. Garbanzo beans or chickpeas add a source of vegetarian protein and creaminess.

How To Make Mediterranean Couscous Salad

Mediterranean Couscous Salad

Prepare the couscous: Follow the packaged instructions to prepare the couscous. Add the butter to the couscous when you’re preparing it. Let it cool.
Combine the dressing: In a small bowl or jar add all the dressing ingredients together and whisk well or if using a jar, close the lid and shake well, until thoroughly combined.
Assemble the salad: To a large bowl add the prepared couscous and fluff it up with a fork. Add the rest of the salad ingredients. Pour the prepared dressing over and toss everything well together. Garnish with extra mint and feta and serve!

Mediterranean Couscous Salad

The recipe makes just enough salad dressing to coat the components, but you can always double the amount if you would like to serve more on the side. If you have extra, a few slices of lemon to squeeze on top would be nice to serve at the table.

Mediterranean Couscous Salad

This Mediterranean Couscous Salad is easy and healthy and ready in under 30 minutes! Tiny durum wheat semolina cooks on the stovetop then gets tossed with colorful vegetables, feta cheese, olives, garbanzo beans and served with a fresh lemon herb dressing. Great for a healthy meal on its own or a delicious side dish that packs a crunch!
Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Course Salad
Cuisine Mediterranean
Servings 6
Calories 205 kcal

Ingredients
  

Couscous

  • 1 cup 170 g instant couscous
  • 1 cup 240 ml water
  • 2 tablespoons 30 ml extra-virgin olive oil
  • ½ teaspoon 3 g kosher salt

Salad

  • ½ cup 71 g diced english cucumber, seeds removed, ¼-inch dice
  • ½ cup 81 g diced roma tomato, ¼-inch dice
  • ½ cup 85 g canned garbanzo beans, drained and rinsed
  • ½ cup 73 g diced red bell pepper, ⅛-inch dice
  • ¼ cup 32 g minced red onion
  • 2 tablespoons 20 g feta cheese
  • ½ cup 35 g kalamata olives, pitted and sliced
  • 1 teaspoon chopped mint
  • 1 teaspoon chopped parsley
  • ¼ teaspoon dried oregano
  • 1 teaspoon chopped basil

Lemon Dressing

  • 2 tablespoons 30 ml lemon juice
  • 1 teaspoon lemon zest
  • 1 tablespoon 15 ml red wine vinegar
  • 3 tablespoons 45 ml extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper

Instructions
 

Couscous

  • Bring water, salt, and olive oil to a boil in a medium saucepan. Add couscous and stir quickly. Turn off the heat and cover.
  • Let couscous stand until tender, 5 minutes and then fluff with a fork and let cool.

Salad

  • Combine couscous, tomatoes, cucumber, bell pepper, garbanzo beans, red onion, olives, cheese, parsley, mint, basil, and oregano in a medium bowl.

Lemon Dressing

  • Whisk together lemon zest, lemon juice, vinegar, salt, and pepper in a small bowl. Slowly drizzle in the olive oil and whisk until a thickened dressing forms.
  • Pour dressing over the couscous salad, stir to combine.
Healthy Recipes/ Salad Recipes

Mediterranean Bean Salad

This colorful and crunchy Mediterranean Bean Salad is the perfect mixed bean salad. Packs with chickpeas, white beans, vegetables and feta cheese into one healthy salad and is topped with a light lemony dressing. This works perfectly as a side dish to a meal or even as lunch with pita bread and hummus.

Mediterranean Bean Salad

For those who loved healthy food, you’ve already know that the Mediterranean Diet is one of the top ways of eating for health. The variety of ingredients, flavors and spices will leave you satisfied and feeling good.

With a few fresh veggies and a well stocked pantry this salad comes together fast. Multi-colored bell peppers, cukes, and red onion provide the crunch. Both black and pimento stuffed green olives add the brine ~ you can never have too many olives ~ and pickled peppadew peppers (the bright red ones) provide the tart tang. Feta cheese round out the group.

You can pair this salad with a plate of hummus and pita or use the salad as a topping to your pita wrap or gyro. If you want to add grilled chicken or salmon, do it! The options for these types of salads are endless.

Mediterranean Bean Salad

This recipe is also customizable. You can add all kinds of goodies to this recipe for your taste. Try adding artichokes, a different beans, green olives, fire roasted tomatoes or goat cheese.

This salad will keep in the refrigerator for up to 4 days in an air tight container. If you plan to use it throughout the week you could leave the white beans out and just add them when you are ready to eat the salad.

Mediterranean Bean Salad

This colorful and crunchy Mediterranean Bean Salad is the perfect mixed bean salad. Packs with chickpeas, white beans, vegetables and feta cheese into one healthy salad and is topped with a light lemony dressing. This works perfectly as a side dish to a meal or even as lunch with pita bread and hummus.
Prep Time 20 mins
Total Time 20 mins
Course Salad
Cuisine Mediterranean
Servings 8
Calories 274 kcal

Ingredients
  

For the Mediterranean Bean Salad:

  • 1 - 15 ounce can of white beans drained and rinsed
  • 1 - 15 ounce can of chickpeas drained and rinsed
  • cup roasted red peppers drained, chopped
  • ¼ cup kalamata olives halved {you will want to use pitted olives}
  • 4 green onions chopped
  • 1 cup cherry tomatoes halved
  • ½ of a small red onion chopped
  • ½ of an english cucumber diced
  • 1 green bell pepper seeds removed, diced {or color of your choice}
  • ½ cup crumbled feta cheese {optional}
  • Handful of fresh parsley chopped
  • Handful of fresh mint chopped

For the Dressing::

  • ¼ cup extra virgin olive oil
  • 2 garlic cloves minced
  • 1 lemon juiced
  • 2 Tablespoons red wine vinegar
  • Salt and pepper to taste
  • Optional spices: 1 teaspoon of any spice you like {try sumac za'atar or oregano}
  • Crushed red pepper for extra spice

Instructions
 

  • In a large bowl mix together the chickpeas, white beans, olives, roasted red peppers, red onion, cherry tomatoes, bell pepper, cucumber, feta cheese, mint, parsley and green onions.
  • In a large mason jar or salad dressing container add the olive oil, red wine vinegar, lemon juice, garlic and whisk together. Add salt and pepper to taste and 1 teaspoon of an additional spice if you like {try sumac, za'atar, oregano}. Drizzle the dressing over the salad and toss gently to coat with the dressing.
  • Serve with hummus and pita bread or use this salad as a topping for pita wraps, hummus plates or falafel.
Healthy Recipes/ Salad Recipes

Greek Chickpea Salad with Arugula

This amazing Greek chickpea salad is hearty, protein-rich chickpeas combined with the rich, peppery flavour of arugula, tangy feta, and sweet cherry tomatoes. It’s loaded with delicious fresh vegetables and zesty honey lemon dressing. This light and healthy Greek Chickpea Arugula Salad is the perfect dish for any day of the week.

Greek Chickpea Salad with Arugula

Greek food is one of those things that you can eat every single day. Everyone will love the freshness of the ingredients and incredible flavor.

You will love the balance of fresh vegetables combined with salty olives, feta, and zesty dressing. This Greek chickpea salad with arugula is another variation of a Greek salad but with a little more crunch and texture. It’s made with fresh veggies such as cucumbers, peppers, tomatoes, arugula, chickpeas, olives, feta and incredibly flavorful honey lemon dressing. The best way to prepare this salad is same day that you’re planning on serving it.

It’s loaded with versatile chickpeas (a vegan’s stick-to-your-ribs staple for winter), fresh crunchy rocket and has the perfect blend of nuttiness and bitter, fresh-tasting greens. The crumbled feta, dill, tangy olives, and easy to prepare lemon vinaigrette are reminiscent of traditional Greek flavours. If you’re not a fan of chickpeas or arugula they can be substituted with lentils or your favourite legume and kale or other bitter leafy greens. This chickpea salad is great for a quick lunch, a pack n’ go picnic staple, and a simple and unique salad to serve to guests at a dinner party.

Greek Chickpea Salad with Arugula

In case you don’t know what Chickpeas is, they also known as garbanzo beans. Thy are in the legume family. High in protein and mostly used in Indian and Middle Eastern cuisine. Chickpeas are the main ingredient in hummus and so many other dishes. You can find canned and dry chickpeas.

Arugula also known as rocket is a dark green leafy vegetable. It has slight peppery taste and makes one delicious salad whether alone or mixed in with other greens. Most grocery stores sell arugula in the same produce section as lettuce. You can substitute baby spinach for arugula in this salad.

How to Make Chickpea Salad

Greek Chickpea Salad with Arugula

First, prepare the Greek salad dressing by whisking together the olive oil, lemon juice, red wine vinegar, garlic, honey, and oregano.

Next, prepare the salad. In a large salad bowl, combine all of the salad ingredients, except for the arugula. Add the prepared dressing, season with salt and pepper, to taste, and toss to combine. Right before serving, toss in the arugula.

Greek Chickpea Salad with Arugula

This amazing Greek chickpea salad is hearty, protein-rich chickpeas combined with the rich, peppery flavour of arugula, tangy feta, and sweet cherry tomatoes. It’s loaded with delicious fresh vegetables and zesty honey lemon dressing. This light and healthy Greek Chickpea Arugula Salad is the perfect dish for any day of the week.
Prep Time 20 mins
Total Time 20 mins
Servings 6

Ingredients
  

Salad

  • 1 15 oz. can chickpeas drained and rinsed
  • 1 English cucumber chopped
  • Few handfuls arugula
  • 5-6 sweet mini peppers stem and seeds removed, chopped
  • ¾ cup red onion chopped
  • 1 pint cherry tomatoes halved
  • ½ cup crumbled feta cheese
  • ¼ cup kalamata olives sliced
  • 2 Tbsp. fresh chopped Italian parsley
  • Kosher salt and fresh black pepper

Dressing

  • 2-3 Tbsp. fresh lemon juice
  • 2 Tbsp. olive oil
  • 1 tsp. dried oregano
  • 2 Tbsp. honey
  • 2 Tbsp. red wine vinegar
  • 1 garlic clove minced

Instructions
 

  • Prepare the dressing: in a small bowl, whisk together the dressing ingredients. Set aside.
  • Prepare the salad: in a large salad bowl, combine all of the salad ingredients, except for the arugula. Add the dressing, season with salt and pepper, to taste, and toss to combine. Right before serving, toss in the arugula.
  • Taste the salad (check if does it need more acidity, salt, olive oil, or maybe an extra sprinkle of feta?)
Chicken Recipes/ Healthy Recipes

Mediterranean Chicken Rice Bowls

What I love about rice bowls are because they’re the perfect meal for either lunch or dinner. Rice bowls are healthy and usually packed with different flavors and textures. These Mediterranean Chicken and Rice Bowls are incredible! These rice bowls contain all the amazing stuff of Mediterranean flavors. Not only delish, but it’s packed full of fiber and nutrients! It’s a power bowl containing super nutritious foods!

Mediterranean Chicken Rice Bowls

 

How To Make Mediterranean Chicken Rice Bowls

Putting these incredible Mediterranean Chicken and Rice Bowls together is so simple. You’re going to start by cooking your rice. While the rice is cooking on the stovetop, you’ll combine the lemon juice, olive oil, parsley, garlic, paprika, and oregano. This mixture is going to be the rub for the chicken breasts. Once combined, you’ll rub the chicken down until it’s well covered.

To make the dish more mediterranean, I combine it with hummus and greek salad. To make the hummus you just use your food processor to minced the garlic, then add the chickpeas, kosher salt, lemon juice and tahini sesame paste to the food processor and process it.

Complete the dish with the salad. Mix your veggies in a large bowl. Place the oil, measured lemon juice, oregano, measured salt, and pepper to taste in a small bowl and whisk to combine. Mix and combine the dressing with the salad. Sprinkle with the feta.

One more great thing about rice bowls is that they are great for making ahead and taking to work or school.

Mediterranean Chicken Rice Bowls

What I love about rice bowls are because they're the perfect meal for either lunch or dinner. Rice bowls are healthy and usually packed with different flavors and textures. These Mediterranean Chicken and Rice Bowls are incredible! These rice bowls contain all the amazing stuff of Mediterranean flavors. Not only delish, but it’s packed full of fiber and nutrients! It’s a power bowl containing super nutritious foods!

Ingredients
  

For The Rice

  • 3.5 cups water
  • 2 cups long grain rice
  • 2 tablespoons butter
  • 2 teaspoons salt

For The Chicken

  • 4 1 pound boneless skinless chicken breast halves
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 3 garlic clove crushed in garlic press or finely chopped
  • 3 tablespoons chopped fresh parsley
  • 1 ⁄2 teaspoon dried oregano
  • 1 teaspoon
  • ½ teaspoon pepper
  • ½ teaspoon salt

For the Hummus

  • 2 garlic cloves
  • 1 cup canned chickpeas drained liquid reserved
  • 1 tablespoon water or liquid from the chickpeas
  • ¼ cup tahini sesame paste
  • ½ teaspoons kosher salt
  • Juice of 1 lemon 3 tablespoons

For the Greek Salad

  • 2 medium tomatoes cored seeded, and large dice
  • 1 medium head romaine lettuce torn into bite-size pieces washed, and dried
  • 1 cup kalamata olives pitted and halved
  • 1 medium English cucumber large dice
  • 3 tablespoons extra-virgin olive oil
  • ½ medium red onion thinly sliced
  • 1 ½ teaspoons finely chopped fresh oregano leaves or 1/2 teaspoon dried oregano
  • 2 tablespoons freshly squeezed lemon juice from 1 medium lemon plus more as needed
  • ¼ cup crumbled feta cheese
  • ¼ teaspoon kosher salt plus more as needed

Instructions
 

To Make the Rice:

  • Wash rice in a large bowl under cold water for 2-5 minutes until the water runs clear. Allow to soak for at least 5 minutes. Boil 3.5 cups of water in a large sauce pan, pour rice and let simmer on low heat for 10 minutes or until the water has dried into the rice and the rice is soft. Place 2 tablespoons of butter on the rice to melt with the heat off, Cover and set aside.

To Make the Chicken:

  • Mix lemon juice, olive oil, parsley, garlic, paprika, and oregano in large plastic food storage bag.Pierce chicken with fork several times and sprinkle with salt and pepper. Add to bag and coat with dressing, marinate 20 minutes or up to two days in the fridge.Remove chicken from bag. Grill or broil for about 5-6 minutes per side. Or, cook in a grill pan over medium-high heat, 5 to 6 minutes per side, or until cooked through.

To Make the Hummus:

  • Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Set aside in fridge until ready to serve.

To Make the Salad:

  • Place the lettuce in a large bowl and add the tomatoes, cucumber, olives, and onion; set aside. Place the oil, measured lemon juice, oregano, measured salt, and pepper to taste in a small bowl and whisk to combine. Pour over the salad and toss to combine. Sprinkle with the feta and serve.