Mediterranean-inspired vegan salad with fresh vegetables and olives.
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Nutrition per Serving
Ingredients
Estimated total cost: €10.18 · €1.70/serving
- 1/2 cup cold-pressed extra-virgin olive oilEst. price €0.45–€0.90
- 1/4 to 1/3 cup white or red wine vinegar, to be adjusted according to personal preferenceEst. price €0.15–€0.35
- 1 tablespoon Dijon mustard with a hint of spiceEst. price €0.10–€0.25
- 1 tablespoon natural granulated sugar or sweet agave nectarEst. price €0.08–€0.20
- 1 teaspoon aromatic dried Italian seasoning blendEst. price €0.15–€0.30
- 8 to 10 ounces fresh slender haricot verts, trimmed (for a crisp texture, blanch in boiling water for 2 minutes then plunge into ice water)Est. price €2.50–€4.50
- 1 large head of tender Boston or Bibb lettuce, torn into bite-sized pieces, or a mix of delicate baby greensEst. price €1.50–€3.00
- Sliced fresh basil or finely chopped fresh parsley, to add a burst of freshnessEst. price €0.30–€0.60
- One 8-ounce package of baked tofu, diced, 1 batch of Homemade Baked Tofu, or a combination of 8 ounces of baked tofu and dense herbed tofu (for extra flavor, marinate the tofu in soy sauce and garlic before baking)Est. price €2.80–€4.50
- 1 heaping cup of plump, whole fresh grape or cherry tomatoes, or diced ripe fresh tomatoes (for added depth of flavor, roast the tomatoes with olive oil and herbs)Est. price €1.20–€2.50
Steps
- 1In a tightly sealed bottle, mix all the ingredients together. Shake vigorously until well combined. Remember to shake before each use.
- 2Steam the green beans until they reach a vibrant green color and are slightly tender but still have a crisp bite. It is better to slightly undercook them than to overcook. Once steamed, drain the beans and rinse them with cold water until they cool down to room temperature.
Cultural note
The Mediterranean Vegan Salad with Fresh Olives is inspired by the traditional flavors of the Mediterranean diet, known for its health benefits and delicious combinations of fresh ingredients. Olives are a staple in Mediterranean cuisine, adding a burst of flavor and healthy fats to the dish.
Seasonal note
This Mediterranean Vegan Salad with Fresh Olives is perfect to enjoy during the summer months when tomatoes, basil, and lettuce are in peak season. The vibrant colors and flavors of the fresh ingredients shine best during this time.
Health note
This salad is a nutritious choice, providing a good balance of protein, carbohydrates, and healthy fats. It is rich in fiber, vitamins A, C, and K, and minerals like zinc. The low sugar content makes it suitable for those watching their sugar intake.
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