Preparation time: less than 30 minutes
RECIPE PREPARATION Mediterranean Salad Medley:
Cut the vegetables into the desired shape, sprinkle the vegetables with olive oil, lemon juice, add olives, fresh basil and diced feta cheese for a perfect Mediterranean flavor.
Mediterranean salad with tuna
A salad is always a quick, healthy and filling idea for lunch or dinner. You can combine your favorite vegetables, leaves, seeds in a variety of ways with cheese, meat or eggs, so that you have a balanced diet that brings you the vitamins, proteins and fats you need.
& Icircn the salad we propose to you today, the tone is the star. There are so many tuna salad recipes, and you don't even know where to stop. This is a combination of Greek salad with tuna, a fresh and light salad, whose flavor leads you to a light dinner on the shores of the Mediterranean.
Tuna salad is very easy to make and you can replace some vegetables if you don't like them or you can add others, such as corn if you want.
- 1 small lettuce
- 200 g cherry tomatoes
- 1 red onion
- 2 cucumbers
- 1 green bell pepper
- 150 g Feta cheese
- 100 g kalamata olives
- 2 teaspoons oregano
- 1 can of tuna
- olive oil
- balsamic vinegar
Wash the vegetables well and cut them into cubes. Do the same with Feta cheese. Remove the pips from the olives and drain the tuna.
Wash the salad, let it drain well and break the leaves by hand. Put all the ingredients in a bowl.
Separately, mix three tablespoons of oil with two tablespoons of balsamic vinegar, salt and pepper. Mix well and pour everything over the salad. Sprinkle with dried oregano at the end and serve, plain or with toast.
Mediterranean Salad with Lentils - Recipe
I chose this recipe for which they want to cook and eat in Mediterranean style, ie healthy and without the risk of gaining weight. Lentil salad is filling and natural, and can be included in a diet or a vegetarian diet.
• ¾ cup of green lentils
• 1 red bell pepper
• 1 grated carrot
• 1 tomato
• 1 onion
• 2 cloves of garlic
• 3-4 nuts
• 1 handful of green basil (or a little dried basil)
• 2 tablespoons olive oil
• 2 tablespoons of vinegar
• 1 tablespoon of lemon juice
• salt and pepper to taste
First of all, we need to wash the lentils, then boil them with 3 cups of water and 1 teaspoon of salt. Let the heat simmer until the beans are cooked, but still firm (about 20 minutes). Drain the water from the pot, and rinse the lentils with cold water. Drain the water again and put the lentils in the salad bowl.
Add all the chopped vegetables (including walnuts) or slices (as desired) and mix with a wooden spoon. Put a lid on and leave everything to marinate for 1-2 hours. Thus all the flavors will intertwine and the taste will be much more.
Before serving, sprinkle the salad with a dressing of vinegar, lemon juice and olive oil. We taste salt and we can serve it with bread or stick. This wonderful Mediterranean salad can also be eaten as a garnish for a steak or other dishes. Cheese and green vegetables can also be added to lentil salad: lettuce, spinach or dandelion leaves.
Lentils boil much faster and are much more nutritious than beans. Contains vitamin K (220% of RDA), Vitamin A (79% of RDA), protein and minerals. Nutritionists say that 200 grams of lentils contain 90% of the daily requirement of Vitamin B9 (folic acid) and 60% fiber.
Lentils are an effective way to increase the body's energy levels, help produce hemoglobin, regulate our metabolism, stimulate cholesterol lowering, improve digestion, strengthen our heart, and lose weight. by weight.
* The advice and any health information available on this site are for informational purposes, do not replace the doctor's recommendation. If you suffer from chronic diseases or follow medication, we recommend that you consult your doctor before starting a cure or natural treatment to avoid interaction. By postponing or interrupting classic medical treatments you can endanger your health.
Mediterranean Salad Medley - Recipes
- For 1 serving:
- 85 g bulgur
- 175 ml of water
- 50 g of cheese
- 65 g red
- 65 g cucumber
- 15 g red onion
- 30 g green pepper
- 30 ml of lemon juice
- 1/4 bunch of parsley
- 1 bay leaf
- 1 thyme stalk
The first step in preparing the recipe for Mediterranean salad with bulgur is to put the bulgur, bay leaf, thyme stem water and a pinch of salt in a deep saucepan. Bring the water to a boil, then put the lid on and simmer for 20-25 minutes or until the bulgur swells.
Meanwhile, finely chop all the vegetables.
Put the chopped vegetables in a deep bowl and add the chopped bulgur.
Season with lemon juice, olive oil, salt and pepper.
Add the finely chopped parsley and the shredded cheese on top.
You will find such delicious, simple and healthy recipes every day in your personal profile with a personalized diet from Top Forma. All recipes are suitable for the whole family. If you don't have a diet yet, fill out the questionnaire and get started.
If your answer is yes, we are glad you found us! Our mission is to help you gain and maintain the perfect weight, feeding you in a healthy way. This is entirely possible with the help of a diet designed especially for you. We hope we find it useful.
Mediterranean bean salad
A nutritious and protein salad is always welcome in our diet. Especially in the hot summer days, when we want to prepare dishes as quickly as possible and if possible without turning on the stove at all.
Beans are a vegetable that contains valuable proteins, which is why it is often eaten by people who want to replace meat. It contains a large amount of fiber and a variety of vitamins and minerals, beneficial for the body. At the same time it is an affordable food that we can include in many recipes, both hot and cold.
Mediterranean salad with beans is prepared very quickly and is a balanced food, but also tasty and refreshing.
- 100 g white beans
- 100 g Adzuki beans
- 1 bell pepper
- 100 g corn
- 1 bell pepper
- 2 green onions
- 2 ridichi
- 100 g sliced olives
- 2 cucumbers
- 2 tomatoes
- a few lettuce leaves
- 1 tablespoon balsamic vinegar
- 1 tablespoon extra virgin olive oil
METHOD OF PREPARATION:
1. I used ready-cooked beans, I put them in the freezer. (Otherwise, put them to soak overnight, and in the morning drain the water and put them to boil, when they start to boil, change the water and put them back to the boil. Repeat the operation twice.)
2. Wash and cut all the vegetables into small pieces or slices.
3. Add the two types of beans, corn and olives.
4. Season with balsamic vinegar, olive oil, freshly chopped parsley and salt!
Boil the pasta according to the instructions on the package (in lightly salted, boiling water for 6-8 minutes, then drain the liquid and rinse with cold water).
while the pasta is boiling, wash the vegetables and greens. We clean them and chop them according to preference.
We also peel the olives from the seeds and cut them in half.
cut the telemeau into suitable cubes.
Mix all the ingredients, add salt (depending on the taste of the olives and the telemea), vinegar and finely chopped dill.
Depending on the taste and pretensions, you can add fresh basil, dried oregano, coriander, fresh parsley, etc.
* Add salt according to the taste of the other ingredients (olives, telemea, pasta).
Cool Mediterranean-inspired cucumber salad
I don't know how others are, but when I hear about the Mediterranean, I go crazy. Not in a bad way, as you might think at first glance. In a good way. And as if to emphasize this, I do not shy away from anything when it comes to that place: neither from the holidays in the area, nor from food or wine, nor from trying to recreate in our garden and house, that feeling. Easy & # 8230 like a butterfly. Calm, quiet life, beautifully raised in the company of the sun.
Yesterday (and the day before yesterday) I was haunted by quiche trays. I have no idea what I had, but the thought only stood there. To prepare them, how to do it, with what, to pose for them, to make them, then, stars on the blog.
Quiche pie, in its sophisticated simplicity, can be eaten anytime and anyway, but I & # 8211 like it more and more & # 8211 to combine it with a salad. The lighter, the better, on Saturday morning choosing a fantastic combination for fresh cheese pie: a cool cucumber salad.
It looks like the Greek tzatziki, but it doesn't sprout, because although I used the classic combinations of cucumbers with fat, Greek yogurt, I left the garlic more than aside. And I replaced it with lemon juice. So that we know an interesting thing.
This cool and fragrant salad goes perfectly with light, summer dishes, but also with the & # 8222 heaviest & # 8221 winter dishes, being a good friend with fish and chicken.
Ingredients for a portion of Mediterranean salad:
- 3 tablespoons crispy chickpeas, recipe here
- 1 small cucumber
- 1 red onion
- 150g feta cheese
- 1 large tomato
- a few green parsley leaves
How do we make a Mediterranean salad with crispy chickpeas?
Cut the cucumbers and onion into slices, diced tomato and feta cheese. If you plan to serve it at work you can replace onions with peppers.
Place a layer of onion, then slices of cucumber, feta cheese, tomato and chopped green parsley. If you strain a basil leaf you will not be sorry. Add the dressing and then the chickpeas. I didn't add salt because the cheese is quite salty and I thought it was enough.
For daily recipe recommendations, you can also find me on the Facebook page, on Youtube, on Pinterest and on Instagram. I invite you to like, subscribe and follow. Also, the group Let's cook with Amalia is waiting for you for exchanges of recipes and experiences in the kitchen.
What are the advantages of the Mediterranean Diet?
People in Greece and Italy used to have a very well-developed, diversified and healthy diet.
An advantage of the Mediterranean diet is that you do not have to starve or eat a certain type of food, which makes it a safe diet for health.
Moreover, it is helpful in preventing stroke. Due to the fact that it does not involve the consumption of sugar, but of foods that lower cholesterol and blood sugar levels, it also prevents type 2 diabetes.
It ensures the longevity of life by eliminating the possible premature death and myocardial infarction because fish and vegetables help regulate blood pressure and fluidize the blood.
Mediterranean salad with chickpeas
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