While there are lots of ways to eat healthy, a number of dietitians and health experts promote the Mediterranean diet as way to eat heart healthy and keep a healthy weight.
“The Mediterranean diet focuses on eating primarily plant-based foods, using healthy oil like olive oil, flavoring food with herbs and spices instead of salt, reducing red meat and eating fish and poultry,” explains Patricia Guay-Berry, RD, an oncology dietitian at Adventist HealthCare. “This Mediterranean Herb Salad uses mint and parsley for a robust flavor and is packed with nutrient-rich vegetables and protein-packed garbanzo beans to keep you feeling full.”
Mediterranean Herb Salad
- 1 large eggplant
- 2 tomatoes
- 1 cucumber, peeled
- 1 bunch scallions
- 1 lemon, juiced
- 3 tablespoons olive oil, divided
- 1 bunch mint
- 1 bunch parsley
- 1 ounce feta cheese, crumbled
- 1 can chickpeas, rinsed and drained
- Salt & pepper to taste
- Avocado (optional)
- Slice eggplant into rounds and generously salt, place on a cutting board and let sweat about 30 minutes.
- Preheat oven to 375 degrees
- Wipe excess salt and liquid from eggplant. Dice into similarly sized pieces. Place on a large baking sheet and toss with two tablespoons olive oil. Bake 20 minutes, toss eggplant and bake another 10-20 minutes or until browned.
- Halve and remove seeds from tomatoes and cucumber. Dice into bite sized pieces; set aside.
- Whisk remaining tablespoon of olive oil and lemon juice until well combined.
- Julienne parsley and mint and thinly slice scallions; set aside.
- Remove eggplant from oven.
- In a large bowl, mix eggplant, tomatoes, cucumbers, scallions, chickpeas, feta, lemon vinaigrette and fresh herbs. Toss to combine and season to taste.
- Eat immediately or refrigerate.
Patricia Guay-Berry, RD
Patricia Guay-Berry, RD is a registered dietitian with Adventist HealthCare.