“Winter” Mediterranean Salad

This salad is gluten-free, low in carbohydrate and a nice seasonal winter salad in place of lettuce.  Fennel is high in manganese, potassium, and vitamin C.  For variety, add artichokes, sweet red peppers and/or or kale.   The Mediterranean Diet  is recommended for weight control and heart health.

Ingredients – Dressing

• 2 Tbsp (30 ml) red wine vinegar
• 2 Tbsp (30ml) water
• 1 tsp dried oregano
• 1 tsp black pepper
• ½ tsp kosher salt or coarse sea salt (to taste)
• 1 tsp Dijon mustard
• 2 cloves garlic, minced
• 4 Tbsp extra virgin olive oil

For Salad

• 2 cups (174 g) sliced fennel bulb (preferable organic)
• 1-½ cups (240 g) thinly sliced red onion
• ¾ – 1 cup sliced black olives
• ¾ cup (45 g) fresh parsley, chopped (may sub dried, but not as flavorful)
• ½ cup (75 g) crumbled feta cheese
• 1 can (15-1/2 oz, 439 g) cannellini beans, rinsed and drained
• 2- 15 oz cans diced red tomatoes, drained

Makes 12 (about ½ cup servings) NUTRITIONAL ANALYSIS:  Calories: 112, Protein: 4.5 g, Carbohydrate: 12 g, Fat 5.5 g, Sat Fat: 1.1 g,Sugar 2.5 g, Fiber 3.5 g

Comment