Mediterranean Salad with Hummus Dressing
Introduction
The Mediterranean diet is renowned for its health benefits, and this salad is a perfect example of its wholesome and flavorful offerings. Packed with fresh vegetables, zesty herbs, and a creamy hummus dressing, this salad is a delicious and nutritious meal that will leave you feeling satisfied.
Ingredients:
For the Salad:
* 1 head romaine lettuce, chopped
* 1 cup chopped red onion
* 1 cup chopped cucumber
* 1 cup chopped bell peppers (any color)
* 1 cup chopped tomatoes
* 1/2 cup chopped olives (black or green)
* 1/2 cup crumbled feta cheese (optional)
For the Hummus Dressing:
* 1 cup hummus
* 1/4 cup olive oil
* 2 tablespoons lemon juice
* 1 teaspoon ground cumin
* Salt and pepper to taste
Instructions:
For the Dressing:
1. In a small bowl, whisk together the hummus, olive oil, lemon juice, cumin, salt, and pepper until smooth and creamy.
For the Salad:
1. Place the chopped romaine lettuce in a large bowl.
2. Add the red onion, cucumber, bell peppers, tomatoes, olives, and feta cheese (if using).
3. Toss the salad to combine.
4. Pour the hummus dressing over the salad and toss again to coat.
Serving:
Serve the Mediterranean salad immediately or chill for later. It pairs well with grilled chicken, fish, or tofu.
Nutritional Benefits:
This salad is a powerhouse of nutrients:
* Vegetables: Romaine lettuce, red onion, cucumber, bell peppers, and tomatoes are all rich in vitamins, minerals, and antioxidants.
* Hummus: This chickpeas-based dip is a good source of protein, fiber, and vitamins B and E.
* Feta Cheese (optional): Feta cheese adds a dash of protein and calcium to the salad.
* Olive Oil: The olive oil used in the dressing provides healthy fats that support heart health.
Variations:
* Add other vegetables to your liking, such as artichokes, zucchini, or carrots.
* Use a different type of hummus, such as garlic hummus or roasted red pepper hummus.
* Top the salad with toasted nuts, seeds, or croutons for extra texture and flavor.
Conclusion:
A Mediterranean salad with hummus dressing is a delectable and nutritious dish that offers a taste of the Mediterranean diet. With its vibrant colors, fresh flavors, and health benefits, this salad is a versatile meal that can be enjoyed for lunch, dinner, or even as a healthy snack.