Mediterranean Diet Lotus Root Salad
Discover the vibrant flavors of the Mediterranean Diet Lotus Root Salad, a unique twist on a classic Mediterranean dish that combines wholesome ingredients with a touch of creativity. This recipe showcases the subtle crunch of lotus root paired with juicy cherry tomatoes, crisp cucumber, and the briny punch of kalamata olives, all tossed in a zesty homemade lemon-oregano dressing. The addition of creamy feta cheese and aromatic fresh parsley elevates this salad to a new level of freshness and flavor. Lightly boiled and vinegar-soaked lotus root forms the perfect base, making this dish not only visually stunning but also rich in nutrients and texture. Ready in just 30 minutes, it's an ideal choice for a healthy, refreshing side or a light, satisfying main course. Perfect for fans of Mediterranean cuisine and those seeking a plant-forward, nutrient-dense salad option!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 300 grams lotus root
- 150 grams cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 100 grams feta cheese
- 50 grams kalamata olives
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 0.5 liter water
- 2 tablespoons white vinegar
Instructions
Peel the lotus root and slice it thinly into approximately 1/4-inch thick rounds.
In a medium pot, bring 0.5 liters of water to a boil and add the sliced lotus root. Boil for about 5 minutes, then strain and rinse under cold water to cool them down.
Soak the cooked lotus root slices in a mixture of water and white vinegar for 5 minutes to remove any residual stickiness, then drain well.
Halve or quarter the cherry tomatoes, depending on their size.
Peel the cucumber, if desired, and slice it into thin rounds.
Thinly slice the red onion.
In a large salad bowl, combine the boiled lotus root, cherry tomatoes, cucumber slices, and red onion.
Chop the feta cheese into small cubes and add to the salad bowl.
Add the kalamata olives and mix all the ingredients gently.
In a small bowl, combine the olive oil, lemon juice, dried oregano, salt, and black pepper. Whisk until the dressing is emulsified.
Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
Finely chop the fresh parsley and sprinkle over the top of the salad as a garnish.
Serve the salad immediately for a fresh and vibrant dish or allow it to chill in the refrigerator for up to 1 hour to enhance the flavors.
Nutrition Facts
Calories |
999 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.5 g | 92% | |
| Saturated Fat | 21.2 g | 106% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 95 mg | 32% | |
| Sodium | 3485 mg | 152% | |
| Total Carbohydrate | 75.6 g | 27% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 12.0 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 746 mg | 57% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1986 mg | 42% | |
*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.
