Healthy Mediterranean Salad with Lemon-Tahini Dressing

Looking for a refreshing and nutritious meal that can be enjoyed as both lunch or dinner? The healthy Mediterranean salad is the perfect choice for those seeking to incorporate more vegetables, herbs, and healthy fats into their diet. This dish combines fresh ingredients such as tomatoes, cucumbers, red bell peppers, olives, feta cheese, and parsley in a light but flavorful dressing made from tahini, lemon juice, olive oil, honey, and garlic. It's not only delicious but also packed with nutrients that benefit your overall health.

Preparation of this Mediterranean salad is easy; it requires just 15 minutes to prepare while serving four people. The flavors come together beautifully in the dressing, creating a perfect balance between sweet, tangy, and savory elements. To make this dish even more appealing, you can add grilled chicken or shrimp for extra protein.

Ingredients:

• 2 ripe tomatoes (cut into small cubes)
• 1 cucumber (peeled, seeded, and sliced)
• ½ red bell pepper (diced)
• 15 pitted black olives
• 3 tablespoons feta cheese
• Parsley sprigs for garnish
• Tahini (for the dressing)
• Lemon juice
• Olive oil
• Honey
• Cumin seeds
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix the tomatoes, cucumber, red bell peppers, olives, and feta cheese. Set aside.
2. For the dressing, combine tahini, lemon juice, olive oil, honey, cumin seeds, salt, and pepper in a small bowl until well blended. Taste and adjust seasoning if necessary.
3. Pour the dressing over the salad ingredients and toss gently to ensure each piece is coated with the dressing.
4. Garnish the top of the salad with fresh parsley sprigs for added color and flavor. Serve immediately at room temperature.

Tips:

• If you want to make this dish more substantial, consider grilling some chicken or shrimp on the side and serving it alongside the salad.
• The dressing can be prepared a day ahead of time and stored in an airtight container. It will keep well in the refrigerator for up to 3 days.
• To add a bit more kick to your salad, you could include some crumbled roasted red pepper or jalapeños.

Nutritional Benefits:

• This Mediterranean salad is rich in vitamins A and C found in the tomatoes and peppers. These vitamins support healthy skin and immune function.
• The olive oil provides a good source of monounsaturated fats, which are beneficial for heart health by helping to maintain cholesterol levels.
• The feta cheese contributes calcium, essential for bone strength and health.

This salad is versatile enough to be modified according to your personal taste preferences. You might add some chickpeas or black beans for added protein or substitute the olives with sunflower seeds for a different texture. The dressing can also be made spicier by adding more lemon juice, cumin, or honey.

A healthy Mediterranean salad is not only tasty but also an excellent option for those who are looking to eat better and stay healthy. It’s quick to prepare, making it ideal for busy weeknight dinners or a light lunch on the go. With its refreshing taste and vibrant colors, this dish will surely become one of your favorites!

Enjoy your meal! Whether you're preparing it as part of a larger Mediterranean-inspired feast or simply having it as a stand-alone dish, this salad is sure to delight.