Mediterranean Diet California Medley
Bright, flavorful, and brimming with wholesome ingredients, the Mediterranean Diet California Medley is a vibrant twist on the classic vegetable mix that promises both taste and nutrition. This zesty recipe combines tender-crisp broccoli and cauliflower with sweet cherry tomatoes, carrots, and the briny bite of kalamata olives. A drizzle of extra virgin olive oil, fresh lemon juice, and a sprinkle of oregano create a light, tangy dressing that ties the dish together, while crumbled feta and fresh parsley add a burst of creaminess and freshness. Perfect as a refreshing side dish or a light lunch, this Mediterranean-inspired salad is ready in just 30 minutes and can be served chilled or at room temperature. Packed with antioxidants, heart-healthy fats, and bold Mediterranean flavors, it’s a delicious and healthy addition to your table!
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Recipe Information
Ingredients
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 1 large carrot, sliced
- 1 cup cherry tomatoes, halved
- 0.5 red onion, thinly sliced
- 0.5 cup kalamata olives, pitted and halved
- 0.5 cup feta cheese, crumbled
- 0.25 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Bring a large pot of salted water to a boil. Add the broccoli and cauliflower florets and blanch them for 3-4 minutes until they are tender-crisp. Drain and immediately transfer them to a bowl of ice water to stop the cooking process. Drain again once cooled.
In a large bowl, combine the blanched broccoli and cauliflower, sliced carrot, halved cherry tomatoes, thinly sliced red onion, and halved kalamata olives.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to make the dressing.
Pour the dressing over the vegetable medley and toss gently to ensure everything is well coated.
Add crumbled feta cheese and chopped fresh parsley to the salad and lightly toss again.
Allow the salad to sit for at least 10 minutes before serving to let the flavors meld together. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.4 g | 142% | |
| Saturated Fat | 28.8 g | 144% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4196 mg | 182% | |
| Total Carbohydrate | 48.9 g | 18% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 16.7 g | ||
| Protein | 31.5 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 845 mg | 65% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1511 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
