Mediterranean Dinner Recipes

Take cues from the Mediterranean diet to make healthful, satisfying supper salads.


| July / August 2017



table

Mediterranean ingredients come together to make nourishing, healthy and delicious dinner salads.


Photo By iStock; SolStock

Here’s How every dinner started in my mother’s Mediterranean kitchen: A large bowl was filled with chopped vegetables — usually tomatoes, cucumbers and onions — and then tossed with fresh herbs, lemon juice and olive oil. Sometimes mom’s salata (village salad) was transformed into dinner by adding a side of feta cheese and warm pita bread.

To many, salad is served as a means of stimulating the appetite, a meal’s introduction but not the meal itself. A pile of greens and a few cucumber rings doesn’t quite cut it for dinner. But, by following a few simple principles adapted from the Mediterranean diet, we can build perfect — and perfectly satisfying — supper salads.

Follow this basic framework to add flavor, texture and color to any salad:

• Approach your salad as a complete meal in a bowl. Build it mostly around quality vegetables, legumes and whole grains. Carnivores can add a small portion of chicken or fish — even Spanish chorizo, if you’re feeling feisty.

• Next, bring in the bold Mediterranean flavors: aromatics such as onions and garlic; warm spices such as sumac and Za’atar; and lots of fresh herbs.

• For the dressing? Olive oil and citrus or quality vinegar. Then play with ingredients that add heft, like tahini (sesame paste) or harissa (chili paste).





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