Mediterranean Diet Fresh Sprouted Salad
Bursting with fresh, vibrant flavors, the Mediterranean Diet Fresh Sprouted Salad is a feast for the senses and a nutritious delight. This wholesome recipe combines protein-packed mixed sprouted beans with crisp vegetables like cherry tomatoes, cucumber, red bell pepper, and red onion, creating a colorful medley of textures. Pitted Kalamata olives and crumbled feta cheese lend a zesty Mediterranean touch, while fresh parsley adds brightness. The tangy, herbaceous dressing—crafted with extra virgin olive oil, freshly squeezed lemon juice, minced garlic, and dried oregano—perfectly ties all the ingredients together. Ready in just 15 minutes, this no-cook salad is ideal as a light lunch or a refreshing appetizer, highlighting heart-healthy ingredients central to the Mediterranean diet. Whether you're looking for a vibrant dish to kickstart your meal or a quick and nutritious addition to your menu, this sprouted salad is as easy to prepare as it is satisfying to enjoy!
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Recipe Information
Ingredients
- 1 cup Mixed sprouted beans (e.g., mung beans, lentils, chickpeas)
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 1 cup Red bell pepper, diced
- 0.5 cup Red onion, finely chopped
- 0.5 cup Kalamata olives, pitted and sliced
- 0.5 cup Feta cheese, crumbled
- 0.25 cup Fresh parsley, chopped
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice, freshly squeezed
- 1 clove Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
In a large mixing bowl, combine the mixed sprouted beans, cherry tomatoes, cucumber, red bell pepper, red onion, and Kalamata olives.
Add the crumbled feta cheese and chopped fresh parsley to the mixing bowl.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, dried oregano, salt, and ground black pepper to create the dressing.
Pour the dressing over the salad ingredients in the large mixing bowl.
Gently toss the salad to evenly coat all ingredients with the dressing.
Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.
Serve the salad as a light lunch or as an appetizer at the start of a Mediterranean-inspired meal.
Nutrition Facts
Calories |
1345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.4 g | 122% | |
| Saturated Fat | 26.5 g | 132% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4398 mg | 191% | |
| Total Carbohydrate | 93.6 g | 34% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 26.0 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 950 mg | 73% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2453 mg | 52% | |
*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.
