Sunday, October 14, 2012

Mediterranean Chopped Salad

As many of you know, we've been on an oil-free kick. I'll admit that salad dressing has been a real stumbling block. This yogurt-based dressing, however, has been good on almost any salad -- especially this Mediterranean Chopped Salad, which is great for lunch or as an appetizer. It's filling and delicious. 

During this diet, I've also found that I really like the no-salt-added boxes of beans recently introduced at Whole Foods. The problem I have with canned food is that it tends to taste sort of like the can itself. Putting the beans in a box solves that problem, and eating the beans unseasoned leaves it up to the cook to season them as he or she wishes. Genius!

Mediterranean Chopped Salad

1 cup diced red pepper (about 1 medium)
1 1/2 cups diced English cucumber (about 1 medium)
1 large shallot (diced)
1 14.5-ounce box of garbanzo beans (drained, like Whole Foods 365 brand)
1 12-ounce jar of marinated artichokes (diced)
1 cup diced Roma tomatoes (about 2 medium)

kosher salt and cracked black pepper (to taste)
Herbed Yogurt Dressing (recipe follows)
butter lettuce for serving
fresh dill for garnish

In a large bowl mix the red pepper, cucumber, shallot, garbanzo beans, artichokes, tomatoes, and Herbed Yogurt Dressing. Season with salt and pepper to taste. Toss to coat. Serve on butter lettuce leaves and garnish with fresh dill. (Makes 4 to 6 servings; keeps in the fridge for a few days.)

Herbed Yogurt Dressing

juice of 1 lemon
1/2 cup 2% Greek yogurt
1 teaspoon Italian seasoning
1 tablespoon panko bread crumbs

Whisk together the lemon juice, yogurt, Italian seasoning, and bread crumbs. Set aside.


The Yogi Vegetarian said...

Amazing salad, thanks for sharing :)

Eileen said...

This salad looks like a perfect lunch! Love the pungent Mediterranean flavors. :)

Alex said...

I made this tonight, put it in a pita and added a little feta. It was delicious!