Greek Entree Salad with Kidney Beans and Feta Cheese for the new modern Mediterranean Diet

Greek Entree Salad with Kidney Beans and Feta Cheese for the new modern Mediterranean Diet

Yield: 1
Author: Executive Chef Giuseppe Urbano
Prep time: 20 MinAssembling Time: 5 MinTotal time: 25 Min

A large entree of a refreshing mix of romaine, tomatoes, beans, crispy vegetables, olives, and feta cheese, all dressed in a red wine and herb vinaigrette.


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Ingredients

For the Salad Mix:
  • 80 g (2.8 oz) iceberg lettuce, rinsed and spun dry
  • 50 g (1.8 oz) cherry tomatoes, halved
  • 25 g (0.9 oz) cucumber, peeled and sliced
  • 25 g (0.9 oz) green bell pepper, cored, seeded, and sliced
  • 10 g (0.4 oz) red onion, thinly sliced
  • 15 g (0.5 oz) carrots, shredded
  • 15 g (0.5 oz) celery, sliced
  • 32.5 g (1.15 oz) Kalamata olives, pitted
  • 40 g (1.4 oz) kidney beans, cooked and chilled
  • 50 g (1.8 oz) low-fat feta cheese, cubed
For the Salad Dressing:
  • 15 ml (0.5 fl oz) extra virgin olive oil
  • 15 ml (0.5 fl oz) red wine vinegar
  • 1/4 tsp fresh oregano, chopped
  • 1 smidgen red pepper flakes
  • 1 smidgen salt & pepper mix

Instructions

Prepare Ingredients: have all the ingredients ready next to your working area before starting. Have fun cooking!
  1. Start with the lettuce: Place the lettuce at the bottom of a large salad bowl.
  2. Add Vegetables: Layer in the cherry tomatoes, cucumbers, green peppers, red onions, carrots, and celery.
  3. Add Beans: Gently mix in the boiled and chilled kidney beans.
  4. Add Olives: Incorporate the pitted kalamata olives into the salad.
  5. Add Cheese: Sprinkle the cubed feta cheese over the top.
  6. Make Dressing: In a small bowl, combine the olive oil, red wine vinegar, chopped oregano, red pepper flakes, and salt & pepper mix. Whisk well to combine.
  7. Dress Salad: Pour the dressing over the salad mixture.
  8. Toss Salad: Mix thoroughly using salad tongs and a large spoon to coat the ingredients evenly.
  9. Serve: Serve immediately and enjoy! Great Job! Buon Appetito!

Chef Notes

For extra crispness, prepare your salad ingredients an hour before assembling and refrigerate them.

Feel free to substitute the celery and cucumbers with thinly sliced fennel for a unique flavor twist.

If using dry oregano, reduce the amount to 1/8 tsp, as it's much more potent than fresh.

Nutrition Facts

Calories

388

Fat

30.4 g

Sat. Fat

2.9 g

Carbs

36.8 g

Fiber

18.6 g

Net Carbs

17.2 g

Sugar

7.6 g

Protein

14.6 g

Sodium

916 mg

Cholesterol

0 mg

Iron

2.72 mg

Phosphorus

183.77 mg

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This recipe, created by a certified chef, aligns with the guidelines of The New Modern Mediterranean Diet Italian Pyramid when combined with the DIY Mediterranean Diet Meal Plan Builder™, and it may potentially contribute to increased longevity.


Helpful resources: Food safety guidelines | Storage chart | 4 Steps to Food Safety | Leftovers


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Greek Entree Salad with Kidney Beans and Feta Cheese

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