The Mediterranean diet is known for its abundance of fresh fruits, vegetables, and lean proteins. One staple of this diet is salads, which are not only delicious but also packed with nutrients. In this article, we will explore 6 Mediterranean Diet Salads with Broccoli, highlighting their benefits and main ingredients.
Broccoli is a nutrient-dense vegetable that is rich in vitamins, minerals, and antioxidants. When combined with other Mediterranean ingredients, such as olive oil, feta cheese, and chickpeas, it creates a delicious and healthy salad option.
Some of the benefits of these salads include:
– High in fiber, which promotes healthy digestion and keeps you feeling full
– Packed with vitamins C and K, which are important for immune function and bone health
– Loaded with antioxidants, which help reduce inflammation and protect against chronic diseases
Whether you are following the Mediterranean diet or simply looking for a nutritious meal option, these salads with broccoli are a great choice. Let’s dive into the main ingredients and benefits of each salad:
- Broccoli and Chickpea Salad
- Broccoli and Feta Salad
- Broccoli and Quinoa Salad
- Broccoli and Avocado Salad
- Broccoli and Pomegranate Salad
- Broccoli and Walnut Salad
1. Mediterranean Diet Broccoli Salad with Feta and Cherry Tomatoes
This vibrant and tasty broccoli salad combines crunchy broccoli, tangy feta, and juicy cherry tomatoes. It’s quick to prepare and packed with nutrients, making it a perfect addition to any Mediterranean diet.
Ingredients
- 4 cups broccoli florets (600g)
- 1 cup cherry tomatoes, halved (150g)
- 1/2 cup crumbled feta cheese (75g)
- 1/4 cup red onion, finely chopped (30g)
- 2 tbsp extra virgin olive oil (30ml)
- 1 tbsp red wine vinegar (15ml)
- 1 clove garlic, minced
- Salt and pepper to taste
Cooking Method
- Steam broccoli florets for 3-4 minutes until tender-crisp. Rinse under cold water to stop cooking, then drain well.
- In a large bowl, combine the broccoli, cherry tomatoes, feta cheese, and red onion.
- In a small bowl, whisk together the olive oil, red wine vinegar, garlic, salt, and pepper.
- Pour the dressing over the salad and toss to coat evenly.
- Let the salad sit for 10-15 minutes for flavors to meld before serving.
2. Mediterranean Diet Broccoli and Chickpea Salad with Lemon Tahini Dressing
This vibrant salad combines the hearty texture of broccoli with the protein-packed goodness of chickpeas, all dressed in a zesty lemon tahini dressing. Perfect for a nutritious lunch or a refreshing side dish.
Ingredients
- 2 cups broccoli florets (200g)
- 1 can chickpeas, drained and rinsed (15 oz/425g)
- 1/4 cup red onion, finely chopped (30g)
- 1/2 cup cherry tomatoes, halved (75g)
- 1/4 cup fresh parsley, chopped (15g)
- 1/4 cup tahini (60ml)
- 2 tbsp lemon juice (30ml)
- 1 garlic clove, minced
- 2 tbsp water (30ml)
- Salt and pepper to taste
Cooking Method
- Blanch the broccoli florets in boiling water for 2-3 minutes until bright green and tender-crisp. Drain and rinse under cold water, then set aside.
- In a large bowl, combine the chickpeas, red onion, cherry tomatoes, and parsley.
- In a small bowl, whisk together the tahini, lemon juice, garlic, and water until smooth. Season with salt and pepper to taste.
- Add the blanched broccoli to the chickpea mixture and toss to combine.
- Pour the lemon tahini dressing over the salad and toss until evenly coated.
- Serve immediately or chill in the refrigerator for 30 minutes for a more pronounced flavor.
3. Classic Mediterranean Broccoli Salad
This salad combines fresh broccoli with classic Mediterranean flavors like olives, feta, and cherry tomatoes. It’s a quick and healthy option that bursts with flavor.
Ingredients
- 2 cups (300g) broccoli florets
- 1 cup (150g) cherry tomatoes, halved
- 1/2 cup (75g) pitted Kalamata olives
- 1/3 cup (50g) crumbled feta cheese
- 1/4 cup (60ml) extra virgin olive oil
- 1 tbsp (15ml) red wine vinegar
- 1 tsp (5g) dried oregano
- Salt and pepper to taste
Cooking Method
- Blanch broccoli florets in boiling water for 1-2 minutes. Drain and cool.
- In a large bowl, combine broccoli, cherry tomatoes, olives, and feta cheese.
- In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
- Pour dressing over the salad and toss to coat.
- Serve immediately or chill for 30 minutes for flavors to meld.
4. Broccoli and Quinoa Tabouli
This twist on traditional tabouli incorporates broccoli and quinoa for a nutrient-packed, gluten-free salad.
Ingredients
- 1 cup (190g) quinoa, cooked and cooled
- 2 cups (300g) broccoli, finely chopped
- 1 cup (150g) diced cucumber
- 1/2 cup (75g) diced red bell pepper
- 1/4 cup (15g) chopped fresh parsley
- 1/4 cup (60ml) lemon juice
- 1/4 cup (60ml) extra virgin olive oil
- Salt and pepper to taste
Cooking Method
- In a large bowl, combine quinoa, broccoli, cucumber, red bell pepper, and parsley.
- In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- Pour dressing over the quinoa mixture and toss to coat.
- Refrigerate for at least 1 hour before serving to allow flavors to meld.
5. Broccoli and Chickpea Salad
This hearty salad features broccoli and protein-rich chickpeas, making it a filling and nutritious option for lunch or dinner.
Ingredients
- 2 cups (300g) broccoli florets
- 1 can (15 oz/425g) chickpeas, drained and rinsed
- 1/2 cup (75g) diced red onion
- 1/2 cup (75g) crumbled feta cheese
- 1/4 cup (60ml) lemon juice
- 1/4 cup (60ml) extra virgin olive oil
- 1 tsp (5g) ground cumin
- Salt and pepper to taste
Cooking Method
- Blanch broccoli florets in boiling water for 1-2 minutes. Drain and cool.
- In a large bowl, combine broccoli, chickpeas, red onion, and feta cheese.
- In a small bowl, whisk together lemon juice, olive oil, ground cumin, salt, and pepper.
- Pour dressing over the salad and toss to coat.
- Serve immediately or chill for 30 minutes for flavors to meld.
6. Broccoli and Pomegranate Salad
A refreshing and colorful salad, combining the crunch of broccoli with the sweetness of pomegranate seeds and a tangy dressing.
Ingredients
- 2 cups (300g) broccoli florets
- 1 cup (125g) pomegranate seeds
- 1/2 cup (75g) sliced red onion
- 1/4 cup (60ml) extra virgin olive oil
- 2 tbsp (30ml) balsamic vinegar
- 1 tbsp (15ml) honey
- Salt and pepper to taste
Cooking Method
- Blanch broccoli florets in boiling water for 1-2 minutes. Drain and cool.
- In a large bowl, combine broccoli, pomegranate seeds, and red onion.
- In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper.
- Pour dressing over the salad and toss to coat.
- Serve immediately or chill for 30 minutes for flavors to meld.
