Mediterranean Salad Recipe | Mediterranean Diet

Vegan Mediterranean Salad Recipe

Mediterranean salad recipe, delicious yet simple.

Whole Food Plant Based Mediterranean Salad Recipe

Course: Course 1 (Raw Dishes) at Lunch & Dinner Meals; Breakfast; Snack
Cuisine: Mediterranean Recipe
Prep Time: 15 minutes
Servings: 4 cups

INGREDIENTS

2 Tomatoes OR 20 Cherry Tomatoes
1 Onion
2 Handfuls Lettuce Leaves mixed
1/4 cup Kabuli Chana / Garbanzo Beans
1/2 tsp Black Pepper Powder
Juice of 1 Lemon
4 tsp Miso Paste (Healthy Salt & Soya Sauce Alternative. See Nutrition Science Highlights below)
2 tbsp Almonds
1/4 cup Basil Leaves or Dill Leaves

INSTRUCTIONS

1. Soak kabuli chana overnight. Boil with minimal water until well cooked. Drain and reserve water to use as aquafaba in other recipes.
2. Peel onions. Chop onions and tomatoes into cubes. If using cherry tomatoes, chop in half. Chop lettuce leaves into large pieces.
3. Mix all ingredients together. Serve fresh!

Plant Based Chef Pro Tips for Best Mediterranean Salad Recipe

1. Make feta cheeze by crumbling tofu and marinating in lemon juice and miso paste, along with nutritional yeast, and add it to your mediterranean salad recipe!

Nutrition Science Highlights for WFPB Mediterranean Salad Salad Recipe

1. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined.
2. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
3. Why raw dishes at meals? Every meal we consume has an immediate, measurable effect on the antioxidant capacity of our blood. Consuming raw fruits, vegetables, herbs, and spices at every meal can help us always have a positive blood antioxidant response to our meals. This is perhaps why every traditional Indian meal began with fruits and salads (kosambari / kosumalli)