Mediterranean Salad

Salads
Written By Francesca Calvo

Alicia Calvo, MPH, RDN, CDCES, CEDRD

 

Sumac is a spice from a shrub that grows wildly in the Middle Eastern region. The shrub has deep burgundy red berries and when ground can look beautiful over vegetables, poultry, and fish. Ground sumac has a tart, mild lemon flavor and is used widely in Middle Eastern cooking. It can be found at local Middle Eastern markets.

Yield: 4

Ingredients:

  • 2 cups cucumber or one large cucumber, chopped

  • 1 cup Roma tomato or one large Roma tomato, chopped

  • 1 cup or ½ bunchy Italian parsley, chopped

  • 3 scallions, diced

  • ½ cup feta cheese

  • ⅛ cup dry toasted pine nuts

  • 1 Tbsp. olive oil

  • Juice from 1 lemon

  • Sumac, to taste

  • Salt and pepper, to taste

  • 12 pita chips

Instructions:

  • Add all chopped vegetables, feta cheese and pine nuts to a medium size bowl.

  • Toss with sumac, salt, and pepper.

  • Add olive oil and lemon. Toss thoroughly.

  • Crunch pita chips on top and serve.

Nutrition Facts:

Serving Size: 1 cup

Calories: 150

Total Fat: 11 g

Total Carbohydrate: 14 g

Protein: 7 g

Equivalents: 1 Vegetable; 1 Medium Fat Protein; 1 Fat; ½ Starches

Francesca Calvo
Previous

Crab Salad with Cucumber and Avocado
Next

Sweet Kale Salad with Quinoa