Fresh mediterranean salad with hummus and oregano
Enjoy a refreshing and healthy Mediterranean salad featuring crisp lettuce, crunchy cucumber, protein-packed kidney beans, creamy hummus, tangy vinegar, and aromatic oregano. Perfect for a light lunch or a nutritious side dish!
- 16 Jul 2024
- Cook time 0 min
- Prep time 10 min
- 1 Servings
- 6 Ingredients
A Fresh Mediterranean Salad with Hummus and Oregano is the perfect addition to any meal or can even serve as a light, refreshing main dish. This recipe combines crisp lettuce, crunchy cucumber, hearty kidney beans, and creamy hummus, all seasoned with vinegar and aromatic dried oregano. It's easy to prepare, nutritious, and full of vibrant flavors.
Ingredients:
Instructions:
- Start by washing the lettuce thoroughly under cold water. Pat dry with a paper towel or use a salad spinner to remove excess water. Tear or shred the lettuce into bite-sized pieces and place them in a large salad bowl.
- Wash the cucumber and dice it into small, bite-sized pieces. Add the diced cucumber to the salad bowl with the lettuce.
- Open the can of kidney beans, drain them into a colander, and rinse under cold running water to remove any excess salt and liquid. Allow the beans to drain well, then add 1/4 cup to the salad bowl.
- In a small mixing bowl, combine 1 tablespoon of vinegar with 1 teaspoon of dried oregano. Stir well to blend the ingredients together. This simple dressing will add a fresh and tangy flavor to your salad.
- Pour the vinegar and oregano dressing over the lettuce, cucumber, and kidney beans in the salad bowl. Toss the ingredients gently to ensure even coating with the dressing.
- Add 1 tablespoon of hummus on top of the salad. You can either dollop it in the center or mix it slightly into the salad.
- Transfer the salad to individual serving bowls or plates if desired.
- If you like, you can garnish the salad with a sprinkle of extra dried oregano or freshly ground black pepper for an added flavor boost.
Tips:
- Use fresh and crisp lettuce to ensure the best texture for your salad.
- To enhance the flavor, consider using a high-quality extra virgin olive oil in addition to the vinegar.
- Mix the vinegar and dried oregano with the hummus before adding it to the salad for an even distribution of flavors.
- Add a pinch of salt and pepper to taste, if desired.
- You can customize this salad by adding other Mediterranean ingredients like cherry tomatoes, olives, or feta cheese.
This Fresh Mediterranean Salad with Hummus and Oregano is not only delicious but also a breeze to make. By combining fresh vegetables with protein-packed beans and flavorful seasonings, you create a winning dish that will brighten up any table. Enjoy this salad as a healthy lunch option or a vibrant side dish to complement your meals.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 7g | 18% |
| Sugar 1.91g | 2% |
| Fat | |
| Fat 3.14g | 4% |
| Saturated 0.46g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 110ug | 12% |
| Choline 36mg | 7% |
| Vitamin B1 0.17mg | 14% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 0.83mg | 5% |
| Vitamin B6 0.18mg | 11% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 6mg | 6% |
| Vitamin E 0.91mg | 6% |
| Vitamin K 77ug | 62% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.25mg | 0% |
| Iron, Fe 3.37mg | 31% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 520mg | 15% |
| Selenium, Se 3.68ug | 7% |
| Sodium, Na 80mg | 5% |
| Zinc, Zn 1.13mg | 10% |
| Water | |
| Water 160g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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