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Mediterranean Salad

This is one of the most refreshing summer salads, especially when tomatoes and cucumbers are in season.

Mediterranean Salad Prep and Cook Time: 15 minutes; chilling time: 15 minutes

Ingredients:
2 cups chopped fresh tomato (cut out excess flesh if pulpy)
2 cups peeled chopped cucumber, seeds removed (cut lengthwise and scoop out seeds)
cup finely minced onion
2 clove finely minced garlic
1 can garbanzo beans, drained and rinsed
3 TBS fresh lemon juice
2 TBS chopped fresh mint
2 TBS extra virgin olive oil
salt & cracked black pepper to taste
1 head romaine lettuce, use tender whole leaves for bed

Directions:


  1. Mix all ingredients together and chill. This is best if it chills for at least 15 minutes. Serve on bed of lettuce.

    Serves 4

    Healthy Cooking Tips:

    Nutritional Profile

    Introduction to Recipe Rating System Chart

    The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

    Mediterranean Salad
    1.00 serving
    200.03 calories
    Nutrient Amount %DV Nutrient
    Density
    World's Healthiest
    Foods Rating
    molybdenum 67.33 mcg 89.8 8.1 excellent
    vitamin C 41.22 mg 68.7 6.2 very good
    manganese 1.05 mg 52.5 4.7 very good
    vitamin A 2154.11 IU 43.1 3.9 very good
    folate 157.54 mcg 39.4 3.5 very good
    vitamin B6 (pyridoxine) 0.56 mg 28.0 2.5 good
    dietary fiber 6.39 g 25.6 2.3 good
    tryptophan 0.06 g 18.8 1.7 good
    potassium 650.69 mg 18.6 1.7 good
    World's Healthiest
    Foods Rating
    Rule
    excellent DV>=75% OR Density>=7.6 AND DV>=10%
    very good DV>=50% OR Density>=3.4 AND DV>=5%
    good DV>=25% OR Density>=1.5 AND DV>=2.5%

    In Depth Nutritional Profile for Mediterranean Salad

    Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

    For education only, consult a healthcare practitioner for any health problems.


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