Vegan Mediterranean Salad with Lentils

Most often I don’t follow recipes to make something healthy to eat. My meals can be quite random, and typically involve taking ingredients from my pantry and fridge and turning them into something delicious. Enter this Vegan Mediterranean Salad that I created a few weeks ago. It truly is a taste of the Mediterranean, filled with artichokes, olives, leafy greens and avocado. I added canned beluga lentils for protein and a drizzle of extra virgin olive oil and balsamic vinegar to bring it all together. Let’s take a look at how easy it is to put this salad together.

Start with a well stocked pantry

First and foremost, if your pantry is well stocked, you can throw together a meal in no time. Here’s what I keep on hand and used to make this salad:

Lentils - incredibly versatile, cheap and loaded with nutrients. Lentils are an excellent source of plant protein, iron, B vitamins, magnesium, zinc, potassium and fiber. If you’re already a vegan, looking to eat more plant-based foods, and want improve gut health, then keeping lentils on hand is a must. I like to keep beluga, brown and red lentils on hand for salads, curry, soups and stews. Dry lentils are most cost effective, but keeping canned lentils on hand is also great for quick meals. Canned lentils are also well tolerated for those following a low FODMAP approach.

Artichokes - another nutrient powerhouse, rich in fiber, vitamins, minerals and antioxidants. Artichokes are particularly high in folate, potassium, vitamin K and vitamin C, and may help lower blood pressure. Artichokes are also high in fiber, particularly inulin, a type of fiber that acts as a prebiotic. Prebiotics feed the favorable, or friendly bacteria, in our gut, helping to keep our digestive system healthy and reduce inflammation. Artichokes are high FODMAP, however, and may cause gas. So, you can switch out the artichokes in this recipe for heart of palms, for a low FODMAP alternative.

Kalamata Olives - rich in antioxidants and heart healthy fat, olives add a savory note and help keep you fuller longer. The high antioxidant content and monounsaturated fats in olives have been linked to lowering our risk of heart disease. Keep in mind that ready-to-eat olives have been brined in salt, making them high in sodium. So we don’t need much to amp up the flavor in this salad.

Nutritional Yeast - often used as a cheese substitute, nutritional yeast provides a nutty, cheddar-like, savory flavor to vegan dishes. Killed during heating and processing, nutritional yeas is an inactive form of yeast. It’s rich in vitamins, minerals and high quality plant protein. Look for a brand that’s been fortified with B-12 and gluten free (if necessary). I sprinkled a tablespoon over my salad for a cheesy boost.

Extra Virgin Olive Oil (EVOO)- a staple of the Mediterranean, keeping a quality oil, like olive oil on hand, is a must for good health. EVOO is rich in monounsaturated fats, vitamin E, vitamin K and antioxidants, which combined lowers our risk of heart disease, among many other health benefits. California Olive Ranch is my go to for EVOO, as it’s a mild in flavor and affordable, and can be used for both cooking and as a dressing. I took the lazy approach in this salad of drizzling on a tablespoon EVOO and a teaspoon of balsamic vinegar, instead of making a dressing.

Balsamic Vinegar - another staple of the Mediterranean, balsamic vinegar brightens the flavor of any dish. The addition of balsamic vinegar also helps to balance the healthy fat from the olives, avocado and EVOO. Balsamic, as well as any vinegar with higher acetic acid content, may help slow gastric emptying, keeping us fuller longer and helping to manage our blood sugar.

Next keep the right fresh staples on hand

When you think about your weekly grocery list, include fresh foods that are versatile and can be used in many different ways. Here’s what I keep on hand and used to make this salad:

Leafy greens - the perfect base for salads, grain bowls, green juices and smoothies. For me, keeping some type of leafy greens on hand is essential. Leafy greens are rich in nutrients for so few calories. Because they’re packed with fiber and water, loading up on leafy greens helps keep us fuller longer. From helping us manage our weight, to reducing our risk of heart disease, the health benefits of eating an abundance of leafy greens is undeniable. For this recipe I used an organic spring mix, however, feel free to use whatever leafy greens you have on hand.

Grape Tomatoes - available all year round, these mildly sweet beauties are the perfect addition to any salad. High in lycopene, vitamin C, potassium and phosphorus , when eaten as part of a balanced diet, tomatoes may help protect our eyes from light-induced damage and lower our risk of heart disease.

Cucumber - also available all year round, this nutrient packed fruit is mild tasting, high in water and adds much needed crunch to salads. For maximum gut health benefits, leave the skin on, as the skin contains the bulk of the fiber. I used 1/4 of a seedless English cucumber in this salad.

Avocado - Rich in heart healthy fats, avocados add texture and creaminess to this salad. In addition to heart healthy fats, avocados are also rich in potassium, which can help lower our risk of heart disease. Avocados are also rich in both soluble and insoluble fiber and helps to improve digestion. To learn more about fiber and why it’s so important, read this post. For a low FODMAP serving, stick to 1/8 of a medium avocado.

Now that your pantry and fridge are stocked, let’s put this salad together. Simply rinse the artichokes and lentils, slice the cucumber, tomato, olives, artichokes (or buy quartered) and avocado. Lay your greens into a large salad bowl and top with the remaining ingredients. Make my version of lazy dressing by sprinkling on a teaspoon of Italian seasoning and a tablespoon of nutritional yeast, then drizzle with EVOO and balsamic. Note, you can place the remaining lentils and artichokes in an air tight container and store in the refrigerator for a week. For more quick and hearty vegan salad ideas, check out my Strawberry Hemp Salad, Sweet Kale Salad and Sweet and Savory Blueberry Kale Salad. Enjoy!

As always, I’d love your feedback. Leave a comment below and shared this recipe with your family and friends. Make it, post on social media and tag @benutritionco on IG or FB.

XO,

Basheerah