Mediterranean Salad Bowl

Chelsea Cameron-Fikis
Aug 20, 2018
3 min read

The Mediterranean way of eating has been hailed as one of the healthiest diets in the world. Why? Well, thanks to its focus on vegetables, fruits, whole grains, and healthy fats like olive oil, the Mediterranean diet is a simple yet wholesome way of eating with lots of health benefits. Apparently all this time I've been adhering to a Mediterranean-inspired diet and didn't even know it!

According to a few sources online (including EatingWell.com), it's simple to adopt a Mediterranean diet with a few steps:

Fill up your plate up with tons of veggies! They're colourful, nutritious and incredibly versatile. You can steam them or grill them or sauté them - eat them however you like, but be sure to incorporate them into each and every meal.
Opt for whole grains like brown rice, oats, quinoa or even air-popped popcorn. Whole grains are full of anti-inflammatory properties, and are also packed with fibre, meaning they help you stay full for longer.
Incorporate healthy proteins into your diet. For veg-friendly options this means beans, legumes, nuts and seeds (my favourites). Another go-to protein in the Mediterranean diet is fish, so add in some salmon or local lake fish to your diet for a boost of omega-3s.
Cook with more extra-virgin olive oil. A favourite oil amongst nutritionists and chefs everywhere because it's a heart healthy fat, has a low smoke point and boasts tons of flavour.
Enjoy fresh fruit for dessert. Fruit is without a doubt the healthiest way to have a sweet treat without any added or processed sugar. Most fresh fruits are also a great source of fibre, antioxidants and Vitamin C, so load up your fruit bowl and treat yourself.
Finally, arguably my favourite part about a classic Mediterranean diet, is the incorporation of a glass of red wine from time to time. Enjoy a glass with your meal, which can help to enhance the flavour of your food and be good for your cholesterol and heart health.

Which now brings me to this easy recipe for my Roasted Chickpea Mediterranean Salad Bowl. It's full of veggies, healthy protein, tons of olive oil, and served with a glass of your favourite red wine. The only thing left to do is enjoy a serving of fresh fruit for dessert afterwards! Enjoy friends.

Roasted Chickpea Mediterranean Salad Bowl

Vegan

Prep Time: 20 minutes

Cook Time: 30-40 minutes

Yield: 2 large meal-size salads, or several starter salads

Ingredients:

-1/2 cup dry quinoa (yields about 1 1/2 cups cooked)

-1 small head of Romaine lettuce

-kalamata black olives, whole and pitted (throw in as many as you like)

-cherry tomatoes, halved (again throw in as many as you like)

-1/4 cup red onion, sliced and diced (less or more depending if you love les oignons)

-1 398ml can of chickpeas, strained and roasted (see instructions below)

-1-2 teaspoons olive oil

-2 teaspoons garlic powder

For Serving:

garlic bread

Greek dressing (see below)

Greek Olive Oil Dressing:

-2 large cloves garlic, minced

-juice of half large lemon

-1 teaspoon dried oregano

-1/2 cup extra virgin olive oil

-3 tablespoons red wine vinegar

-dash of black pepper

-dash of sea salt

Directions:

1. First you want to roast your chickpeas. Preheat oven to 400 F. Toss chickpeas with 1-2 teaspoons olive oil, garlic powder (2 ts), salt and pepper. Evenly coat the chickpeas as best you can and place in a baking tray. Put tray in the oven for 30 minutes, stirring and flipping them half way through.

2. While the chickpeas are roasting, put water on to boil to cook your quinoa (follow package instructions), and wash and chop your veggies.

3. Put quinoa aside to cool, and make your dressing.

4. Remove chickpeas from oven. If you are making a garlic bread to go with the salad bowl, now is the time to place your garlic bread in the oven to heat.

5. Divide all salad ingredients into 2 large salad bowls (makes two large meals). Top with olive oil dressing and pair with fresh garlic bread and a glass of red wine!