A few years ago I took a cooking class where the chef’s specialty was Mediterranean cuisine. She constructed a salad with tomatoes, red onion and spinach. It was so fragrant with oregano and fruity olive oil that I’ve been hooked ever since.
You’ll find more than one variation on those fresh flavors on this recipe blog. We devoured this version piled high with tender baby shrimp on a bed of baby spinach.
And this version with chickpeas makes an easy work day lunch, or protein packed meat free dinner.
But this night I had a bowl of black beans, and an avocado sitting on the counter waiting to be put to good use, so into the mix they went with an English cucumber, tomatoes, avocado and salty capers.
We served our chopped vegetables on a plate of leafy greens lightly dressed with our fragrant vinaigrette. Doesn’t this make a colorful offering for dinner?
You can see why I’m a fan. There is an endless combination of Mediterranean type ingredients known for their health promoting properties, you’ll never be bored.
Shake It Up!
You can replace the stevia with honey or sugar to taste. Garbanzo beans would terrific in place of black beans.
- 3 tablespoons oregano, dried
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons lemon juice
- 2 packets stevia
- 2 clove garlic, crushed
- ½ cup black beans, cooked or canned
- 2 large roma tomatoes, chopped
- 1 large yellow bell pepper, chopped
- 1 cup English cucumber, chopped
- 4 tablespoons capers
- ¼ cup parsley, chopped
- 2 medium avocado, seeded and chopped
- ? cup low fat feta cheese, crumbled
- 8 cups lettuce
- Combine oregano, oil, vinegar, lemon juice, stevia, and garlic in a container and shake to combine. Allow to sit for 15 minutes.
- Combine black beans, tomatoes, peppers, cucumber, capers, parsley, avocado and feta cheese in a large bowl.
- Place lettuce in a second large bowl.
- Pour 1/2 the dressing over the vegetable mixture, and the remaining half (or less if you like your greens with a minimum of dressing) over the lettuce.
- Serve chopped salad in a bowl with the greens on the side, or place the chopped salad on top of the greens.
Food energy: 353kcal Weight Watchers PointsPlus 9 Saturated fatty acids: 6.73g Monounsaturated fatty acids: 15.28g Polyunsaturated fatty acids: 2.67g Total fat: 24.68g Calories from fat: 222 Cholesterol: 22mg Carbohydrate, by difference: 24.01g Total dietary fiber: 10.43g Protein: 9.56g Total lipid (fat): 26.69g Water: 312.11g Ash: 4.75g Total sugars: 6.89g Calcium: 222mg Iron: 3.51mg Magnesium: 75mg Phosphorus: 213mg Potassium: 948mg Sodium: 614mg
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