Introduction
Indulge in a healthy and flavorful lunch or dinner with our delicious Vegetarian Salad with Spinach, Cucumber, and Garbanzo Beans. This recipe takes inspiration from Mediterranean cuisine, known for its fresh and vibrant flavors. Originating from the Mediterranean region, this salad combines seasonal ingredients to create a refreshing and nutritious dish that will leave you feeling satisfied and energized.
Benefits Summary
Our Vegetarian Salad with Spinach, Cucumber, and Garbanzo Beans offers a range of benefits for those following a vegetarian diet. Packed with nutrient-rich ingredients, this salad provides a good source of fiber, vitamins, and minerals. Spinach is rich in iron and antioxidants, while cucumbers hydrate and provide a cooling effect. Garbanzo beans add plant-based protein and fiber, making this salad a satisfying and well-rounded meal. With its quick preparation time and customizable flavors, this recipe is perfect for a healthy and delicious lunch or dinner option.
Recipe: Vegetarian Salad with Spinach, Cucumber, and Garbanzo Beans
Ingredients:
– 2 cups fresh spinach leaves
– 1 small cucumber, sliced
– 1 cup cooked garbanzo beans
– 1/4 cup cherry tomatoes, halved
– 1/4 cup red onion, thinly sliced
– 2 tablespoons feta cheese, crumbled
– 2 tablespoons extra virgin olive oil
– 1 tablespoon lemon juice
– Salt and pepper, to taste
Preparation:
1. In a large bowl, combine the fresh spinach leaves, sliced cucumber, cooked garbanzo beans, cherry tomatoes, and red onion.
2. In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad and toss gently to coat all the ingredients.
4. Sprinkle the crumbled feta cheese on top of the salad.
5. Serve the Vegetarian Salad with Spinach, Cucumber, and Garbanzo Beans as a light and refreshing lunch or dinner option.
Pairing Suggestions:
This Vegetarian Salad pairs well with a side of warm pita bread or grilled halloumi cheese for a more substantial meal. You can also serve it alongside a bowl of creamy hummus and fresh tzatziki sauce for a Mediterranean-inspired feast.
Nutritional Values:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Protein | 10g |
| Fat | 15g |
| Carbohydrates | 20g |
| Fiber | 8g |
| Sugar | 4g |
| Sodium | 300mg |
Shopping List:
| Ingredient | Quantity/Size |
|---|---|
| Fresh spinach leaves | 2 cups |
| Cucumber | 1 small |
| Garbanzo beans | 1 cup |
| Cherry tomatoes | 1/4 cup |
| Red onion | 1/4 cup |
| Feta cheese | 2 tablespoons |
| Extra virgin olive oil | 2 tablespoons |
| Lemon juice | 1 tablespoon |
Special Tip:
For added flavor and texture, you can sprinkle some toasted pine nuts or sunflower seeds over the salad. This will give it a delightful crunch and nutty taste.
Summary
Enjoy a healthy and delicious Vegetarian Salad with Spinach, Cucumber, and Garbanzo Beans. This Mediterranean-inspired dish is packed with fresh and seasonal ingredients, providing a range of nutrients and flavors. With its quick preparation time and customizable options, this salad is perfect for a satisfying lunch or dinner. Pair it with warm pita bread or grilled halloumi cheese for a complete and wholesome meal.
