Healthy Mediterranean Salad with Lemon-Tahini Dressing

The Mediterranean diet is famous for its health benefits, rich in antioxidants and essential nutrients that can help reduce the risk of diseases like heart disease and cancer. One popular dish that embodies this dietary approach is a healthy Mediterranean salad. It’s a refreshing and nutritious way to enjoy fresh vegetables, herbs, and an aromatic dressing made from tahini, lemon juice, garlic, olive oil, and cumin.

Today we'll explore how to prepare this delightful salad. With its vibrant colors and complex flavors, it's the perfect side dish for any meal or as a light lunch. You can also pair it with grilled chicken, fish, or even some hummus for an extra protein boost.

Ingredients

• 3 cups mixed greens (such as arugula, spinach, and romaine lettuce)
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ red onion, thinly sliced
• 1 avocado, peeled and cubed (optional)
• 2 tablespoons lemon juice
• 3 tablespoons tahini
• 2 cloves garlic, minced
• ½ teaspoon ground cumin
• Salt to taste
• Olive oil for drizzling

Instructions

1. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, and red onion. If you're using avocado, add it at this stage too.
2. To make the dressing, whisk together the lemon juice, tahini, garlic, cumin, salt to taste, and enough olive oil until smooth.
3. Pour the dressing over the salad ingredients in the bowl and toss everything together gently but thoroughly. The key is to ensure that all the vegetables are evenly coated with the delicious dressing.
4. Allow the salad to sit for about 10 minutes before serving so that the flavors can meld and the avocado, if used, becomes fully incorporated into the mix without turning brown too quickly.

Cooking Time

The total preparation time for this Mediterranean salad is approximately 30 minutes. While you only spend about 15 minutes actively preparing the ingredients and dressing, the salad will require an additional 10 minutes to sit and let flavors develop before serving.

Servings

This recipe serves four people, making it a perfect portion size for a meal or as part of your daily intake. If you want to make double batches, simply adjust the ingredient quantities accordingly. For instance, use 6 cups of mixed greens instead of 3.

Health Benefits

Mediterranean salads like this one are not only delicious but also packed with essential vitamins and minerals such as vitamin C from the lemon juice and tomatoes, fiber from the avocados (if used), cucumbers, and romaine lettuce. They’re low in calories yet high in nutrients, making them a great choice for those looking to maintain or lose weight while still enjoying tasty meals.

Storage & Reheating

If you have any leftovers, store the salad in an airtight container in the refrigerator. It will keep well for about three days. When reheating, just drizzle some fresh olive oil and toss lightly to refresh the flavors.

Tips for Success

• Use ripe but not overripe avocados; their texture works best when still firm yet yielding slightly under gentle pressure.
• If possible, tear your greens by hand instead of chopping them finely. This way, you retain more nutrients and create a better texture in the salad.
• To enhance the flavor even further, consider adding some feta cheese or crumbled goat cheese to the salad just before serving.

Conclusion

A healthy Mediterranean salad with lemon-tahini dressing is an excellent way to incorporate more fruits and vegetables into your diet. Its vibrant colors and complex flavors make it a delightful addition to any meal. Whether you're hosting friends, having lunch at work, or just looking for something quick yet nutritious at home, this salad can be prepared in no time with minimal effort.

Try experimenting with different types of greens and vegetables to vary the taste according to your preference. The basic structure remains simple: fresh greens, some crunchy toppings, and a zesty lemon-tahini dressing that brings everything together beautifully. Enjoy your healthy yet flavorful meal!