FOOD

Easy Mediterranean Salad Recipe – Quick and Healthy Meals

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easy mediterranean salad recipe

Are you looking for an easy way to incorporate more veggies and healthy ingredients into your diet? If so, this easy Mediterranean salad recipe is perfect for you! We all know that the Mediterranean diet often uses fresh ingredients to pack in tons of flavor. One of the things I constantly do is try to find easy ways to add healthy ingredients to my diet.

The Benefits of Eating a Mediterranean Diet

Eating a Mediterranean diet has been linked to numerous health benefits, including a reduced risk of heart disease, certain cancers, and Alzheimer’s disease. This diet is characterized by consuming plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds, as well as healthy fats like olive oil and fatty fish. The Mediterranean diet is also low in red meat, processed foods, and added sugars. By incorporating more Mediterranean-inspired meals like this salad into your diet, you can reap the health benefits of this eating pattern.

I aim to add healthy ingredients in a way that makes my dish taste phenomenal and become repeat favorites in our house. If the recipe can satisfy my kindergartener’s palate, it is an added bonus. I can guarantee that your kids will love this recipe! The best part is you can tweak the recipe to feature your favorite ingredients and make it your own.

Tips for Customizing Your Easy Mediterranean Salad Recipe

One of the great things about this salad recipe is its versatility. Here are some tips for customizing your Mediterranean salad to your liking:

  • Add leafy greens: Use a leafy green like romaine lettuce, spinach, arugula, or kale.
  • Change up the veggies: Add roasted bell pepper or any vegetable you have in your fridge, such as zucchini, carrots, or roasted eggplant.
  • Add some crunch: To add some texture to your salad, try adding chopped nuts like almonds, walnuts, or pistachios.
  • Switch up the cheese: If you’re not a fan of feta cheese, try using a different type of cheese like goat cheese, mozzarella, or Parmesan.

This easy Mediterranean salad recipe is loaded with fresh veggies and tangy feta and needs no fancy dressing. Just a squeeze of lemon and a drizzle of olive oil will provide the acidity and body you need to create the perfect mouthful. It’s a quick and easy meal that’s perfect for busy weekdays when you don’t have much time to cook. The salad is also great for meal prepping, as you can easily make a large batch and store it in the fridge for up to four days.

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Easy Mediterranean Salad Recipe

Perfect for a Quick and Healthy Meal
Course Salad
Cuisine Mediterranean
Keyword easy salad recipe, mediterranean salad recipe
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Servings 2 approx

Equipment

  • 1 Salad Bowl
  • Cutting Board
  • Knife
  • Lemon Squeezer Optional

Ingredients

  • 1 diced cucumber
  • 2 finely chopped shallots
  • 1 tbsp minced garlic
  • 1 cup chopped parsley
  • 1 can garbanzo beans drained and rinsed
  • 1 block crumbled feta
  • 1 juice of one lemon
  • Salt
  • Pepper
  • 2 tbsp extra virgin olive oil

Instructions

  • In a large bowl, combine the diced cucumber, finely chopped shallots, minced garlic, chopped parsley, can of drained and rinsed garbanzo beans, and crumbled feta.
  • Add salt and pepper to taste. Drizzle extea virgin olive oil. Combine.
  • Serve!

Notes

Add the salt just before serving, as it draws water out of the cucumber and can make the salad watery. 

To make this salad, you’ll need cucumber, bell pepper, shallots, garbanzo beans, feta cheese, olive oil, garlic, salt, and pepper. Start by washing and chopping the vegetables. That’s it! Now simply toss everything together in a large bowl and enjoy!

Serving Suggestions and Variations for Mediterranean Salad

This salad is a great standalone meal, but you could also serve it as a side dish or appetizer. Here are some serving suggestions and variations to try:

  • Serve with pita bread: If you’re looking for a heartier meal, serve the salad with warm pita bread.
  • Make it a wrap: Use a large tortilla or lettuce leaves to make a Mediterranean-inspired wrap with the salad ingredients.
  • Turn it into a pasta salad: If you’re looking for a twist on the classic salad, try adding cooked pasta to the mix to create a delicious pasta salad.
  • Try a different dressing: If you want to add a dressing, try using a store-bought dressing like balsamic vinaigrette or lemon garlic dressing to add a punch without the additional prep time.

This easy Mediterranean salad recipe is perfect for a quick lunch or dinner and preps well for the week ahead. I use it often in my kid’s school lunches. I throw black olives in her salad, and she devours every bit of it! You can make a big batch and pack it for school/office lunches. Speaking of school lunches, be sure to check out my Uthapam recipe for easy, flavorful school lunch. It’s packed with nutrients and flavor, making it a great option for anyone looking for an easy and flavorful way to eat healthier.

Try to use as many fresh ingredients as you can to enjoy the best flavors. You can also customize this salad by adding or removing any ingredients based on your preferences. For example, you can add kalamata olives or even make red wine vinegar and dijon mustard dressing, or even swap the feta cheese for goat cheese to add grassy notes to the salad.

Enjoy!

In conclusion, this easy Mediterranean salad recipe is a delicious and healthy option that’s perfect for anyone looking for a quick and easy meal. It’s packed with fresh veggies, tangy feta cheese, and a zesty finish with a squeeze of lemon. So, go ahead and give it a try – your taste buds (and your body) will thank you!

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FOOD

How to Make Veppampoo Rasam | Dried Neem Flower Rasam

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FOOD OF THE MEDICINAL GODS


My earlier post on Tomato Rasam introduces the humble healing broth of South Indian homes. This South Indian classic plays a supereminent role amongst culinary beasts in traditional Madras Samayal, such as the Sambar or Kootu. Very similar to a 5-spice pho, this simple rasam recipe in Tamil Nadu is a medicinal wand that can flick away any cold through its peppery goodness. Essentially, it is the food of the medicinal gods!

100S OF VARIATIONS

There are brilliant variations of this recipe. Think of Rasam like a math equation, and it becomes so easy to put together. Sour + Spice = Rasam. You can make rasam with literally any ingredient as long as you make up for the sour and spice element. I have experimented with sour strawberries in the past, and the berry concoction was as heartwarming as the original! 

MOTHER OF ALL MEDICINAL TREES

In sync with the medicinal theme of rasam, a lot of the traditional recipes try to imbibe healing qualities in each rasam. One such recipe that is a subtle version is the Veppampoo Rasam. This rasam is typically made at the onset of Indian summers when the blooms of the Neem tree make their first appearance. In Ayurveda, the Neem tree is considered the mother of all medicinal trees, able to cure all ailments.

WHAT IS VEPPAMPOO?

Veppampoo literally translates to Neem Flower. The neem flowers boast an intense scent reminiscent of jasmine flowers with an ambient woodsy note. These flowers, when dried, become softer in fragrance while retaining a mild bittersweet flavor. These bittersweet neem flowers don’t have a sour note in their delicate petals. The dried florals are infused with the striking tang of tamarind pulp and finished with a fistful of the deep brown sugar-like sweetness of jaggery to balance the bitterness of the flowers. This makes for the wonderfully mild and beautiful Veppampoo Rasam.

MAKE YOUR OWN HOMEMADE RASAM POWDER

I make the Veppampoo Rasam with homemade rasam powder. This rasam powder uses a very specific set of spices to compliment the bittersweet neem flowers. It is versatile to use in many curries and stir-fry recipes. Definitely a keeper in your list of dinner recipes in Tamil Nadu.

You can buy the dried Neem flowers at your local Indian grocer or on Amazon.

Dried Neem Flowers steeped in tamarind and spices.
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Veppampoo Rasam

The bittersweet neem flowers, sweet tang of tamarind, and deep brown sugar-like sweetness of jaggery in a heartwarming brew.
Course Main Course, Soup
Cuisine Indian
Prep Time 4 minutes
Cook Time 10 minutes
0 minutes
Total Time 14 minutes
Servings 4 servings

Equipment

  • medium-sized pot

Ingredients

  • 2 tbsp Dried Neem Flowers
  • 1 inch Ginger smashed
  • 1/2 tsp Turmeric
  • 1-2 tsp Rasam Powder
  • 2 tbsp Jaggery Powder
  • 1 Green Chilly slit
  • 1/2 – 1 cup Water
  • 1 tsp Oil
  • 1 tsp Cumin Seeds
  • 2 tbsp Cilantro Leaves chopped
  • Coarse Sea Salt to taste

For Tamarind Paste

  • 2-3 tsp Dry Tamarind
  • 2 cups Lukewarm Water

For the Spiced Drizzle

  • 1 tbsp Ghee
  • 1/4 tsp Asafetida
  • 1 tsp Mustard Seeds
  • 8-10 Curry Leaves

Instructions

  • In a medium saucepan, add 1 tsp oil. When the oil is hot, add cumin seeds and cook until it turns brown.
  • Add the dried neem flowers and sauté for a couple of seconds. 
  • Make a tamarind paste by adding a large piece of dry tamarind to 2 cups of lukewarm water. Optionally, you can substitute with 1 tbsp store-bought tamarind paste and 2 cups of water.
  • Add the smashed ginger, sliced green chilli, salt, turmeric and rasam powder.
  • Strain the pulpy tamarind water into the pan. Let this broth boil for 10-15 mins. 
  • In a separate small pan, add 1 tbsp ghee/oil. Add the mustard seeds. When they start popping, add the curry leaves. Pour this immediately on top of the rasam. 
  • Finish by adding jaggery. Garnish with chopped cilantro. 

Optional: I like to add 1/2 cup cooked toor dal to the boiling rasam. Let it simmer for 5 mins before adding the spiced drizzle.

Copy and print the below recipe cards to add to your collection!

Serve this rasam over steaming hot rice and fried appalams!

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FOOD

Uthappam Recipe | How To Make A Quick Vegetable Uthappam

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Childhood Memories

My mother is undoubtedly a great influence on my cooking journey. She is a superwoman who has so many food tricks up her sleeve! The kitchen habits she practices are efficiency in time management and optimal utilization of resources in the kitchen. She is also good at sneaking vegetables into food, using up leftovers, and cooking within a budget without any wastage.

Every week, she would make a huge batch of idli batter, enough to feed our family of 4. The idli batter is made of rice and a specific type of lentil known as urad dal. The urad dal gives the batter a fluffiness akin to egg whites in a recipe. The lighter, fluffier combination of the urad dal with some rice batter floats around at the top. The heavier and denser rice batter settles at the bottom. 

No Wastage!

My mother makes the versatile idlis for breakfast, lunch, or dinner during the first half of the week. Pair the idlis with coconut chutneys and a spicy vegetable sambar for a sumptuous meal. After the first couple of days, the batter becomes denser as we skim the lighter urad-rice batter off the top for making idlis. This batter is perfect for making dosas. You can make dosas with the dense batter for the next couple of days. The final bit of leftover batter becomes so thick that it can neither make a good dosa or good idli on its own. My mother uses this batter to make an easy, quick pancake recipe called Uthappam. 

South Indian Pizzas!

The Uthappam is like a pizza made using idli/dosa batter. You can put any toppings you want on it and it becomes whatever you want it to be! It is great for breakfast, lunch, and dinner. Make this Uthappam in a dollar pancake pan and watch your kids get super excited about their meals. My favorite version is a podi uthappam which is made with veggies and a special spice powder made of lentils, chilies, and sesame seeds. Lace the uthappam with a touch of ghee to lift the flavors of the vegetables and the spices!

Learn to make idli batter at home

You can make this Uthappam with fresh idli batter as well! Check out my recipe on how to make a basic idli batter. Or you can always head to a nearby Indian grocer and pick up a tub of idli batter. 

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FOOD

How to Make Ghee Rice

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Origins of Karnataka

The first time I had this dish was at a restaurant in Karnataka. I remember being amazed at my friend’s choice to pick Ghee Rice. It seemed rather mundane. How can rice with just ghee be something you order at a restaurant? It’s after all only ghee and rice! For us from Tamil Nadu especially, ghee and rice is an everyday ritual. On tasting it for the first time, I was blown away at the simplicity of the ingredients and the abundance of flavor. It was the highlight of our table even with the ghee-laden luscious paneer butter masala in front of us. 

Simple and Elegant

This recipe is so simple yet very elegant. You can make it for a simple everyday meal or as an elegant rice dish to serve at your evening party. It goes well with rich curries and dals. The smell of home-cooked cow ghee infused with the whole spices is spicy, sweet, and floral. The aroma and the warmth are what make this extra special. I honestly can eat this rice dish plain without any sides. It is that good!

Notes:

  • The Ambe Mohr Rice is why this dish tastes just like the restaurants back in Karnataka. The rice varietal goes by different names in different parts of the country. Ghee Rice tastes the best with Ambe Mohr.
  • Raisins are a personal preference. Add more than a tbsp if you like a touch more sweetness to your ghee rice! 
  • I make my rice in an Instant Pot. You can make it in a rice cooker with the same ratio. For manual pressure cookers, you would need about 2 whistles / 7-8 mins on medium and 3 minutes simmered.
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FOOD

Vathal Kuzhambu Recipe Made With Butternut Squash and Spices

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Thick tamarind stew made with butternut squash

Vathal Kuzhambu Recipe with a twist

If you’re a fan of South Indian cuisine, you’re probably familiar with vathal kuzhambu. This tangy and spicy tamarind-based stew is a staple in many South Indian households, and undoubtedly, for good reason! It’s packed with complex flavors and aromatic spices, making it a delight for your taste buds. But have you ever tried making it with butternut squash? Adding butternut squash to the vathal kuzhambu recipe is a sweet twist on the classic dish and a delicious way to enjoy the hearty and sweet flavors of this seasonal squash.

Learn how to make butternut squash vathal kuzhambu step-by-step, so you can enjoy this delicious meal in the comfort of your own home. Let’s get started!

Where It Began

Rural Tamil culture is one that was born out of nature. The simple, traditional rural life of Tamil Nadu is one that just makes sense today. Eco-friendly, sustainable, and respectful of all living things.

Evolution of Vathals

Tamil Nadu is a tropical place that experiences hot and humid weather for a large chunk of every year. Historically, the woman discovered ways to preserve food for longer due to the warmer conditions and the lack of refrigeration technology. The need to preserve food sparked a slew of sun-dried recipes. These recipes were made annually when the days shifted to hotter temperatures. The practice of sun drying is called differently in different communities across Tamil Nadu. One such practice is drying vathals in the sun. 

How Vathals are made

Vathals are made by sun-drying any vegetable or fruit. Unlike fresh vegetables, it is interesting that the more traditional varietals are made from the West’s highly frowned upon black nightshade plant Manathakkali and the Solanum Torvum plant, also known as Sundakkai.

Some involve soaking them in buttermilk and salt for a few days until they turn color. Some involve mixing fresh-cut vegetables or fruit in a thick batter made from rice flour, green chilies, and other spices. They are then sun-dried in small pieces on a large piece of thin muslin cloth. Obviously, these are just a couple of ways to do it. There are plenty of other variations to make the sun-dried recipe. The Vathals can be fried to be used in stews or just like that as a snack!

Substitute Vathals with Vegetables in your Vathal Kuzhambu Recipe

Once the Vathals are made, they are simmered in stews as a replacement for fresh vegetables that may not readily be available. A popular dish that uses them is the traditional Tamil dish Vathal Kuzhambu which holds a very special place in every Tamil recipe book today. It is the recipe we make when we want something comforting and special that will last longer than a day.

This recipe, however, can also be made with fresh vegetables and fruits, referred to as thaan. In our family, we love a very unconventional butternut squash thaan for making an Iyer-style Vathal Kuzhambu and pair this with a hearty South Indian Urulai Roast Kari. Here’s my recipe.

Notes:

I can’t pinpoint what castor oil does to this dish. But the tablespoon makes the kuzhambu taste rich.

*Appalams are sun-dried lentil flatbread deep-fried in oil. They make excellent accompaniments to rice-based dishes or are great as a snack.

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