Hearty Mediterranean Salad Food

MEDITERRANEAN GRAIN SALAD

Mediterranean Grain Salad image

Enjoy this satisfying vegetarian main: a generous bulgur salad with crumbled goat cheese and juicy tomatoes.

Provided by Martha Stewart

Time 35m

Number Of Ingredients 8

Ingredients

1/3 cup medium-grind bulgur
Coarse salt and ground pepper
1 cup grape tomatoes, halved
1/2 cup fresh parsley, chopped
1/2 small shallot, minced
1 tablespoon red-wine vinegar
2 teaspoons olive oil
1 ounce fresh goat cheese, crumbled

Steps:

In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.
Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.

Nutrition Facts : Calories 358 g, Fat 16 g, Fiber 10 g, Protein 13 g

HEARTY MEDITERRANEAN SALAD WITH BALSAMIC CHICKEN

Hearty Mediterranean Salad with Balsamic Chicken image

A Mediterranean diet can benefit your health!

Provided by www.shape.com

Categories Dinner Lunch Salad

Time 40m

Yield 1

Number Of Ingredients 13

Ingredients

3/4 pound boneless skinless chicken breast, cut into 18 chunks
18 cherry tomatoes
1 medium zucchini, trimmed and cut into 18 rounds
1 large yellow pepper, cored, seeded, and cut into 18 wedges
1 small sweet onion, trimmed and cut into 18 chunks
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
4 tablespoons extra-virgin olive oil
1/2 of a 14-ounce round whole-wheat bread loaf, cut into four slices
10 cups baby arugula leaves, rinsed and spun dry
2 cups torn fresh basil leaves
1 cup cooked chickpeas (rinsed and drained if canned)
Salt and freshly ground black pepper

Steps:

For complete instructions, visit the original site at https://www.shape.com/recipe/hearty-mediterranean-salad-with-balsamic-chicken

Nutrition Facts : ServingSize serving, Sugar 6 g, Sodium 755 mg, Cholesterol 62 mg, SaturatedFat 3 g, Calories 553 kcal, Carbohydrate 54 g, Protein 36 mg, Fat 21 g

HEARTY MEDITERRANEAN SALAD

Hearty Mediterranean Salad image

This is a delicious, hearty salad that utilizes fresh veggies, herbs, and a good-for-you grain. I came up with this recipe just by chopping, dumping, and tasting. The prep time includes the overnight soak for the wheat berries and the cook time is the cook time for the berries. It's a great idea to have cooked and chilled wheat berries on hand. The active prep time is just the time it takes to chop and stir the ingredients. I hope you enjoy it!

Provided by bellysmom

Categories Summer

Time P1DT1h

Yield 1 large bowlfull, 6 serving(s)

Number Of Ingredients 12

Ingredients

1 cup hard winter wheat berries
1 orange bell pepper, chopped
1 large tomatoes, chopped
2 green onions, sliced into 1/4 pieces
3 tablespoons red onions, finely chopped
1 large lemon, zest of
1 large lemon, juice of
1/2 teaspoon salt
1 tablespoon olive oil
8 -10 fresh basil leaves, thinly sliced
4 -5 fresh lemon verbena leaves, thinly sliced
1/4 cup crumbled feta cheese

Steps:

Place the wheat berries in a sauce pan and cover with 2 inches of water. Let sit at least overnight (I let sit for about 24 hours). Drain water and rinse wheat berries. Cover with 2 inches of water and bring to a boil over medium heat. Reduce heat, cover, and simmer for about 45-60 minutes, or until tender. When wheat berries are as chewy as you like, remove from heat and drain. Rinse with cold water and set aside. Place cooled wheat berries in a large bowl and add the bell pepper, tomato, and onions. Stir to combine. Add lemon juice, zest, salt and olive oil and stir to combine. Add last 3 ingredients (basil, verbena, and feta) and give it a good stir. Adjust seasonings to your liking. Chill.

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