Mediterranean Crunch Salad – A Nutritious and Flavorful Delight
Mediterranean Crunch Salad is a vibrant and nutrient-packed dish inspired by Mediterranean flavors. It combines crisp vegetables, tangy dressings, and flavorful toppings to create a satisfying, healthy meal. Typically, it features fresh greens, cucumbers, cherry tomatoes, red onions, and crunchy elements like roasted chickpeas or pita chips.
Ingredients
Salad Base:
- 4 cups romaine lettuce chopped
- 1 cup kale finely chopped
- 1 cup shredded cabbage
- ½ cup cherry tomatoes halved
- ½ cup cucumbers diced
- ¼ cup red onion thinly sliced
- Crunchy Toppings:
- ½ cup roasted chickpeas
- ¼ cup pita chips crushed
- ¼ cup feta cheese crumbled
Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove minced
- 1 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
Prepare the Vegetables: Wash and chop the romaine, kale, cabbage, cucumbers, and tomatoes. Thinly slice the red onion.
Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and black pepper.
Assemble the Salad: In a large bowl, combine all the vegetables. Toss with the dressing until evenly coated.
Add the Crunch: Top the salad with roasted chickpeas, crushed pita chips, and crumbled feta cheese.
Serve and Enjoy: Mix lightly and serve immediately. Optionally, pair it with grilled chicken, shrimp, or tofu for added protein.
Nutritional Information (Per Serving)
- Calories: ~200-250
- Protein: 6-8g
- Fiber: 4-5g
- Healthy Fats: From olive oil and chickpeas
- Vitamins: High in Vitamin A, C, and K