Mediterranean Vegetable Salad
A delicious, easy and healthy Mediterranean roast vegetable salad which is vegetarian-friendly, but can be enjoyed by anyone.
Ingredients
- 200g (7oz or 1 cup) roast Mediterranean vegetables (see recipe below)
- 1 handful rocket
- 50g (1.8oz or 1/4 cup) feta
- 1 tbsp extra virgin olive oil
- 1 tbsp roasted pine nuts
- A drizzle of balsamic glaze
Instructions
- Prepare the Mediterranean roasted vegetables as per recipe here (see recipe).
- Place rocket on a plate, top with the Mediterranean vegetables, cut up the feta, sprinkle the pine nuts and drizzle the olive oil and balsamic glaze.
Notes
This is a delicious and healthy protein packed dish that can easily be batch cooked at the beginning of the week and then taken to work. One serving provides 3 portions of vegetables, is low-carb and contains 10.7g of protein. Mediterranean cuisine is known for its healthy fats, loads of vegetables, extra virgin olive oil and vegetarian protein, making it suitable for people following an autoimmune, vegetarian, low-carb, weight-loss or low-inflammatory diet.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.3mg (25%)
B2 (Riboflavin) - 0.6mg (54%)
B3 (Niacin) - 2.2mg (15%)
B5 (Pantothenic Acid) - 1.1mg (21%)
B6 (Pyridoxine) - 0.6mg (43%)
B12 (Cobalamin) - 0.8µg (35%)
Folate - 94µg (23%)
Vitamin A - 129.9µg (19%)
Vitamin C - 77.5mg (103%)
Vitamin D - 8IU (1%)
Vitamin E - 4mg (27%)
Vitamin K - 41.8µg (46%)
Minerals
Calcium - 309.6mg (31%)
Copper - 0.2mg (27%)
Iron - 2.5mg (14%)
Magnesium - 66.7mg (21%)
Manganese - 0.9mg (47%)
Phosphorus - 239.2mg (34%)
Potassium - 599.2mg (23%)
Selenium - 8.6µg (16%)
Sodium - 843.6mg (56%)
Zinc - 2.3mg (29%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 290g (10oz)Amount Per Serving: Calories: 409kcalTotal Fat: 33.4gNet Carbohydrates: 15gFiber: 5.3gProtein: 10.7g
