Crunchy Mediterranean Salad

Name: Crunchy Mediterranean Salad
Prep time: 20 min
Total time: 20 min
Cuisine: European, Mediterranean
Ingredients: 1 cup cooked chickpeas (1 - 15 oz can); • 1 cup diced cucumber; • 20 grape tomatoes, sliced into rounds or in half; • 1 cup broccoli florets; • 1/2 cup sm. dice red onion; • 1 bunch kale, cleaned and torn into bite-sized pieces; • 1/4 cup Kalamata olives, sliced; • 1 sm. clove garlic, minced; • 3 tbsp sherry vinegar or red wine vinegar; • 6 tbsp extra-virgin olive oil; • sea salt, to taste; • freshly ground black pepper, to taste; • 2 to 3 cups romaine lettuce, torn into bite-sized pieces; • 1 tbsp sweetener, such as agave (optional); 2 to 4 tbsp fresh herbs (such as basil and parsley)

10 steps

Prep:20min

Broccoli, cucumber, tomato, chickpeas, olives, kale, fresh herbs, and a refreshing sherry vinaigrette are the main components of this super healthy and delicious salad. While it's hearty enough for a main course, it also makes a great side salad.

Updated at: Thu, 17 Aug 2023 10:02:44 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories294.6 kcal (15%)

Total Fat24.8 g (35%)

Carbs15.2 g (6%)

Sugars4.8 g (5%)

Protein5.7 g (11%)

Sodium338.4 mg (17%)

Fiber5.2 g (19%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 cupchickpeas

cooked

1 cupcucumber

diced

20grape tomatoes

sliced into rounds or in half

1 cupbroccoli florets

½ cupred onion

sm. dice

1 bunchkale

cleaned and torn into bite-sized pieces

¼ cupKalamata olives

sliced

Dressing

1clove garlic

sm, minced

3 Tbspsherry vinegar

or red wine vinegar

6 Tbspextra-virgin olive oil

sea salt

to taste

black pepper

freshly ground, to taste

2 cupsromaine lettuce

torn into bite-sized pieces

1 Tbspsweetener

such as agave, optional

Assembling

2 Tbspfresh herbs

such as basil and parsley

Instructions

Step 1

Note: For the broccoli, cut the crown into quite small florets.

Step 2

Basically, all the vegetables should be roughly the same size so you get a nice mouthful of everything together.

Step 3

For the Dressing:

Step 4

Mince the garlic and place into a small bowl or jar. Add the sherry vinegar followed by the olive oil. This dressing is meant to be rather tart; however, the amount of vinegar and oil can be adjusted to your liking.

Step 5

Next, whisk or shake the jar to combine the ingredients. Then taste for seasoning adding sweetener, salt, and pepper to taste.

Step 6

To assemble the salad, add the kale to a large bowl and add a couple of tablespoons of vinaigrette and gently toss and scrunch the kale with your hands.

Step 7

Next, add the romaine, broccoli, cucumber, red onions, chickpeas, and another tablespoon or so of the vinaigrette. Gently toss to combine the ingredients.

Step 8

Next, add the tomatoes, olives, and fresh herbs. If using fresh basil, which is really nice, simply tear the leaves into big pieces and add to the salad. For the parsley, just roughly chop and add it to the salad.

Step 9

Lastly, taste for seasoning, adding a bit of salt and/or pepper as needed.

Step 10

This delicious salad makes a great meal, or it can be served as a refreshing and healthy side.

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