Introduction
The Mediterranean salad is a vibrant, healthy dish that embodies the essence of Mediterranean cuisine. Rich in colors and flavors, this salad is not only visually appealing but also packed with nutrients. It typically features fresh vegetables, olives, cheese, and hard-boiled eggs, making it a perfect meal for any time of day.
## History
The Mediterranean diet is known for its health benefits and is rooted in the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This salad reflects the region’s agricultural abundance, showcasing seasonal vegetables and local ingredients. Over the years, it has gained popularity worldwide for its taste and health benefits.
## Ingredients
– **Vegetables:**
– 1 large cucumber, sliced
– 2 ripe tomatoes, chopped
– 1 avocado, sliced
– **Proteins:**
– 4 hard-boiled eggs, halved
– **Cheese:**
– 100g feta cheese, cubed
– **Olives:**
– 1/2 cup green olives
– **Seeds:**
– 1 tablespoon chia seeds
– **Dressing:**
– 3 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh herbs (parsley or basil) for garnish
## Instructions
1. **Prepare the Vegetables:**
– Wash and slice the cucumber, tomatoes, and avocado. Arrange them on a large plate or bowl.
2. **Boil the Eggs:**
– Place eggs in a pot and cover with water. Bring to a boil, then reduce heat and simmer for 9-12 minutes. Cool in ice water before peeling and halving.
3. **Assemble the Salad:**
– Arrange the halved eggs, feta cheese, and olives on top of the vegetables.
4. **Make the Dressing:**
– In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Drizzle over the salad.
5. **Garnish:**
– Sprinkle chia seeds and fresh herbs on top before serving.
## Benefits
– **Nutrient-Rich:** This salad is high in vitamins, minerals, and healthy fats. The inclusion of vegetables provides essential nutrients, while eggs and cheese offer protein.
– **Heart Health:** Olive oil and olives are rich in monounsaturated fats, which are beneficial for heart health.
– **Weight Management:** High fiber content from vegetables helps with satiety, making it a great option for weight management.
## Nutrition
– **Calories:** Approximately 350 per serving
– **Protein:** 18g
– **Carbohydrates:** 20g
– **Fat:** 24g
– **Fiber:** 7g
## Conclusion
The Mediterranean salad with boiled eggs is an exquisite dish that not only delights the palate but also nourishes the body. Its vibrant colors and diverse textures make it a favorite among salad lovers. Whether enjoyed as a main course or a side dish, it captures the essence of healthy eating.
### For Lovers of Health
This salad is perfect for those who appreciate fresh ingredients and a balanced diet. It’s a dish that can be enjoyed at any time, whether for lunch, dinner, or as a light snack, and it brings the flavors of the Mediterranean to your table. Enjoy its delightful taste while reaping its numerous health benefits!
