Mediterranean Diet Salad Recipes

Mediterranean Diet Recipes: Salads

Made up of a variety of fresh healthy foods, Mediterranean Diet salad recipes taste delicious and are good for you. For lunch add a portion of nutritious, warm whole grain bread for tasty and satisfying meal.

Garbanzo Beans and Tomato Salad

Ingredients

  • 1 15-16 ounce can garbanzo beans, also called chickpeas
  • 1 large or 2 medium plum tomatoes, diced
  • 1 medium size onion, diced
  • ½ green bell pepper, remove seeds and dice
  • ½ yellow bell pepper, remove seeds and dice
  • 1 clove garlic, finely diced or minced
  • 1 ½ Tablespoons fresh parsley, chopped
  • 3 Tablespoons olive oil
  • The juice of one lemon

Directions

  1. Drain the liquid from the garbanzo beans and rinse them well.
  2. Place all of the ingredients in a large bowl.
  3. Toss them gently.
  4. Cover and refrigerate to chill the salad.
  5. Serve cold.

Grilled Vegetable and Feta Cheese Salad

Ingredients

  • 1 medium eggplant
  • 1 medium yellow squash
  • 1 medium zucchini
  • 25 - 30 green string beans
  • 1 ½ cup mixed greens
  • 1 cup Kalamata olives, pitted and cut in half
  • 1 cup crumpled feta cheese
  • 1 large yellow or red onion
  • ½ cup fresh parsley, chopped
  • 3/4 cup extra-virgin olive oil
  • 2 Tablespoons lemon juice
  • Salt and pepper to taste

Directions

  1. Cut the eggplant, squash and zucchini into slices approximately ½ inch thick.
  2. Peel the onion and cut it into slices approximately ½ inch thick.
  3. Brush the vegetables with olive oil.
  4. Season the vegetables with salt and pepper if desired.
  5. Set the vegetables aside.
  6. Gently steam the string beans, drain and set aside.
  7. Place the vegetables (not the string beans) on the grill and cook until they are tender, approximately 6-7 minutes.
  8. Place the cooked vegetables on a plate.
  9. Once the vegetables are cool, cut them into pieces approximately ½ inch in size.
  10. Cut the sting beans into ½ inch pieces.
  11. Place all the vegetables (including the greens and parsley) into a large bowl.
  12. Add the olives, feta cheese, lemon juice and the rest of the olive oil.
  13. Add salt and pepper if desired.
  14. Toss all the ingredients together.

Grilled Shrimp Salad

Ingredients

  • 1 pound large shrimp, deveined
  • 2 to 3 zucchini
  • 1 bunch of asparagus
  • 2 pounds of salad mixture containing endive, radicchio and butter lettuce
  • 1 avocado
  • 2 tablespoons fresh chopped basil
  • ¾ cup extra virgin olive oil
  • 1 tablespoon lime juice
  • 1 teaspoon Dijon mustard
  • 2 teaspoons minced garlic
  • ¼ cup red wine vinegar

Directions

  1. Combine the last five ingredients and marinate the shrimp in one half of the vinaigrette for ½ hour.
  2. Place the shrimp on skewers.
  3. Slice the zucchini lengthwise.
  4. Chop the woody ends off of the asparagus.
  5. Place the shrimp, zucchini and asparagus on the grill, and cook until done.
  6. Chop zucchini into bite-sized pieces.
  7. Put the greens in a bowl.
  8. Dice the avocado and add it to the greens.
  9. Add the shrimp and vegetables from the grill.
  10. Drizzle with the remaining vinaigrette.

Hearty Healthy Salads

Mediterranean Diet salad recipes are very easy to adapt. Leave out a vegetable you don't particularly like or substitute one you do enjoy eating. If you prefer tuna instead of shrimp, go right ahead and modify a recipe to please your palette. Whether you follow the Mediterranean Diet plan to lose weight or maintain your current weight, according to the American Heart Association, eating a healthy diet reduces your risks of having a stroke or heart attack. Remember to check with your doctor before beginning any type of diet to make sure it is safe for you.

Mediterranean Diet Salad Recipes