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

Pindi Chole Recipe | How to make Chole Masala

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Here’s an inspired version of Kunal Kapoor’s inferno-esque yet super delicious Pindi Chole recipe! This Chole Masala recipe is an essential keeper for your recipe book!

A Must-Have Chole Masala Recipe

Chole Masala needs no introduction. This chickpea stew is hands down one of the most popular dishes at Indian restaurants. It is comfort food that transcends many cultures and is easily the go-to weeknight meal for many across the world. Dunk a piece of buttery, greasy-good bhature into a luscious tomato-ey tea-infused chole masala and you’re transported to another world. 

The Richer Cousin of Chole Masala

Pindi Chole is a richer, denser, and stronger cousin of the infamous Chole Masala. Many sources believe the name is inspired by the name of the Pakistani city Rawalpindi. I draw inspiration from Kunal Kapoor, one of India’s favorite Punjabi chefs for this recipe. He uses dried amla, a fairly new ingredient to my pantry. His recipe is extremely good but certainly not for the faint-hearted. Made with plenty of chilies like a true Punjabi, his recipe is for brave souls.

My version is not as spicy. I still highly recommend cutting down the chilies and spices if you want a chole masala recipe that is a bit milder. Incidentally, Amla is alkaline in nature much like limes and unlike lemons. I have a classic lime pickle recipe from Tamil Nadu that is a perfect addition to your pantry cabinet this summer!

Why should you add Tea to Chole Masala?

Brewing Tea and Dried Amla

Back in the 90s, my mom’s recipe was a typical Chole Masala recipe that used onions, tomatoes, and a wonderful blend of spices. No amla or chai! Years later, I saw this tip on the internet that mentioned the use of brewed tea in chole recipes. I decided to try this tip out. And lo and behold, tea adds notes of malt and amps up your recipe with a richness that I can’t describe. All you do is brew a cup of strong tea using Assam tea leaves or the strongest black tea leaves that you have. You can even use this tea from Kenya which comes pre-mixed with spices. This adds an extra oomph to your recipe.

Can You Add Dried Amla To Chole Masala?

The answer is YES! The amla adds sourness and brightens up your dish in a way that no lemon, tomato, or tamarind can. It is uniquely sour and smoky in flavor. This is definitely one ingredient that I didn’t know I needed in my Chole recipe until Kunal Kapoor showed me the way! It’s always good to learn this kind of tip and I’m happy to share this with you. After all, good food is really a bunch of tips that have been passed from generation to generation.

How to make Pindi Chole Recipe

There are two ways to make this recipe. One is using dried chickpeas. And the other with canned chickpeas.

Dried Chickpeas – When you use dried chickpeas, there is a certain amount of soaking that needs to be done before you can cook the chickpeas. This is done to break down some of the tough fiber that naturally is present in chickpeas. The softening of the chickpeas also helps cook it faster.

Canned Chickpeas – With canned chickpeas, I drain the liquid from the can and give the chickpeas a quick rinse making sure not to over rinse. This helps retain the nutritional value and it also leaves my mind to rest knowing that slimy water is not in there! (of course, I know this water is great for some recipes)

Baking Soda – Another tip is to add baking soda. Baking soda helps break the chickpea further. This is especially great if your chickpeas are old. Old chickpeas tend to take longer to cook and in some cases are inedible.

Chole Masala Recipe
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Pindi Chole Recipe | Chole Masala Recipe

A richer, spicier version of Chole Masala, a chickpea stew recipe from Northern India.
Course Side Dish
Cuisine Indian
Keyword chana masala, channa masala, chole, chole bhature, chole masala, chole masala recipe, pindi chole
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 people
Author Pakoda Stories

Equipment

  • 1 Instant Pot
  • 1 Medium Saucepan

Ingredients

  • 1 can Chickpeas or Garbanzo Beans skip the dried chickpeas if using canned
  • 3/4 cup Dried Chickpeas skip the canned chickpeas if using dried
  • 1/4 cup Oil

Fresh Ingredients

  • 1 tbsp Ginger finely chopped
  • 2 tbsp Garlic finely chopped
  • 1 Green Chili slit
  • 1 medium Onion finely chopped
  • 1 cup Tomato Purée
  • 3 cup Water

Amla-Tea Brew

  • 1 tsp Loose Black Tea Leaves
  • 3 Pieces Dried Amla
  • 2 cups Water add more, if required.

Spices

  • 1/2 tsp Asafetida or Hing
  • 1/2 tsp Turmeric
  • 2 tsp Red Chili Powder 1 tsp in the dish and 1 tsp for garnish
  • 2 tbsp Chole Masala Powder

Garnish

  • 2 tbsp Ghee for garnish
  • 1/2 tsp Chaat Masala Powder
  • 1/4 cup Coriander Leaves chopped
  • 3 tbsp Lemon Juice
  • 2 tbsp Onion finely chopped
  • Salt to taste
  • 1 tsp Baking Soda

Instructions

Soak the Chickpeas

  • If using dried chickpeas, soak them in a large bowl for 8-12 hours

Make an Amla-Tea Brew

  • Bring 2 cups of water to boil in a small pot
  • Add Tea leaves and Amla. Brew for one minute

Cook the Chickpeas

  • Place your chickpeas, amla-tea brew in an instant pot
  • Cook for 4 mins on manual pressure if using canned chickpeas.
  • Cook for 40 mins or bean setting if using dried chickpeas.

Make the Pindi Chole

  • In a medium saucepan, add oil and 1 tbsp ghee.
  • When the oil is hot, add the onion, ginger, garlic, and green chili. Sauté until the onion starts to brown.
  • Now add your spices – asafetida, turmeric, red chili powder, chole masala, and salt. 
  • Cook for at least 1-2 minutes on medium-low to prevent masalas from tasting raw and bitter.
  • Add the tomato purée and cook for 2 more mins.
  • Now add your cooked chickpeas. Adjust consistency by adding more water as needed.
  • Let this simmer for at least 20- 30 mins. The more you slow cook this, the better. 

Make a red chili oil

  • In a small pan, add the ghee. When the ghee is melted and starting to get hot, add the red chili powder. 
  • When you see the red chili powder instantly bloom, take off the heat and pour over the cooked chickpeas. 

Garnish

  • Garnish the dish with chaat masala, chopped coriander leaves, chopped onions and lemon juice. 
  • Serve with bhature, rotis, any flatbread of your choice or even with plain basmati rice!

Notes

  • I cook with canned chickpeas just because it is more convenient. The older dried chickpeas get, the harder they are to cook.  If you cook frequently with chickpeas, dried chickpeas are the way to go.
  • Use a teabag of the strongest black tea you can find. I prefer Tea India’s Orange Pekoe Tea Bags.
  • Dried Amla is hard to find especially if you live in Western countries. Thank god for Amazon, we get a salted variant of dried amla in smaller chunks. I used these and adjusted the salt accordingly.
  • I blend 1 or 2 Roma tomatoes in a blender and use the strained puree. Canned tomatoes lend a slightly more acidic profile to the dish. This is a personal preference. I would always prefer the fresh tomatoes over the canned ones. But that’s just my choice! Also, if convenience is the need of the hour, it’s ok and you will still ladle up your bowl with warm and spicy Pindi Chole! Enjoy!
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