Farmer's Fridge Mediterranean Salad

Contributor
Farmer's Fridge Mediterranean Salad
Farmer's Fridge Mediterranean Salad
Farmer's Fridge

Farmer's Fridge Mediterranean Salad

The perfect (not to mention healthy) make-ahead meal that can be toted around wherever you go. Packed with beans, artichoke hearts, and pine nuts, this salad will keep you full until dinner. Recipe courtesy of Farmer’s Fridge.

1
Servings
500
Calories Per Serving
Deliver Ingredients

Ingredients

For the dressing:

  • ½ Cup red wine vinegar
  • 6 Tablespoons water
  • 2 Teaspoons honey
  • 1 Teaspoon Dijon mustard
  • ½ Teaspoon salt
  • ¼ Teaspoon black pepper
  • 1 Teaspoon dried oregano
  • ½ Teaspoon dried basil
  • 2 Tablespoons olive oil

For the salad:

  • 1 artichoke heart (canned), quartered
  • 2 grape tomatoes, halved
  • ¼ Cup quartered and thinly sliced English cucumbers
  • ¼ Cup canned cannellini beans
  • 1 Tablespoon grated Parmigianno-Reggiano
  • 2 Tablespoons sliced Kalamata olives
  • 1½ Cup mixed greens
  • 1 Tablespoon roasted pine nuts

Directions

For the dressing:

Whisk together the vinegar, water, honey, mustard, salt, pepper, oregano, and basil in a medium bowl. While you are still whisking, slowly pour in the olive oil. Dressing can be stored in a 2-ounce air-tight container on top of the salad.

For the salad:

Layer the quartered artichokes followed by the tomatoes, cucumbers, beans, cheese, olives, greens, and pine nuts. Toss with the dressing when ready to eat.

Mediterranean Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Mediterranean Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.

Nutritional Facts

Total Fat
35g
54%
Sugar
14g
N/A
Saturated Fat
5g
23%
Protein
9g
18%
Carbs
38g
13%
Vitamin A
219µg
24%
Vitamin B6
0.2mg
10.8%
Vitamin C
16mg
26%
Vitamin E
6mg
30%
Vitamin K
118µg
100%
Calcium
151mg
15%
Fiber
8g
34%
Folate (food)
106µg
N/A
Folate equivalent (total)
106µg
26%
Iron
6mg
32%
Magnesium
109mg
27%
Monounsaturated
23g
N/A
Niacin (B3)
1mg
7%
Phosphorus
195mg
28%
Polyunsaturated
6g
N/A
Potassium
815mg
23%
Riboflavin (B2)
0.1mg
8.8%
Sodium
1163mg
48%
Sugars, added
12g
N/A
Thiamin (B1)
0.2mg
12.8%
Zinc
2mg
13%