Mediterranean Crunch Salad

The Mediterranean diet is based on the emphasis on plant-based foods and healthy fats. A diet rich in fruits, vegetables, and lean protein has been shown to reduce the risk of chronic illness. This plant forward salad is a great way to get those vegetables in!

Course Salad

Recipe Set MHC

Therapeutic Diet Consistent Carbohydrates, Regular Diet

Servings (click to scale)

Calories 166kcal

Ingredients

For the Baked Pita Triangles

1-1/2 ea pita bread
1-1/2 spray cooking spray

For the Pickled Red Onions

1/2 tsp kosher salt
1/2 tsp granulated sugar
1/4 cup water
2 Tbsp unseasoned rice wine vinegar
1/2 tsp fresh lemon juice
1/8 tsp fresh thyme chopped
1/4 cup red onion sliced

For the Salad

6 cup spring mix lettuce
1/4 cup crumbled feta cheese
12 ea cucumbers slices
12 ea Kalamata olives cut in half
12 ea grape tomatoes cut in half
1 cup Greek salad dressing

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Instructions

For the Baked Pita Triangles

Pre-heat oven to 350F degrees. Place a piece of parchment paper on a sheet pan.
Cut each pita bread into 8 equal size triangles and spread out on a sheet pan.
Spray each pita bread with cooking spray. Bake in the oven for 5-10 minutes until golden brown but not burnt.

For the Pickled Red Onions

In a small saucepan, combine the salt, sugar, water, rice wine vinegar, and lemon juice and bring to a boil. Remove from heat and add the fresh thyme. Allow the brine to sit for 15 minutes.
Place the sliced onions in a heat resistant storage container. Pour the vinegar brine over the onions. Allow to pickle at least 2 hours prior to serving.

To assemble each Salad

In the bottom of an entree salad bowl, arrange 1-1/2 cups of spring mix.
Next, place 3 pita triangles at top of bowl.
Then sprinkle the salad with 3 cucumber slices, 1 Tbsp. of pickled red onion, 1 Tbsp. of feta, 6 halves of grape tomatoes and 6 halves of Kalamata olives.
Serve with 2 oz. of salad dressing on the side.

Nutrition