The alluring, sun-kissed region of the Mediterranean has graced us with cuisine as vibrant as its landscapes. Bursting with colorful veggies, heart-healthy olive oil, lean proteins, and a symphony of herbs and spices, Mediterranean cuisine has captured the hearts and palates of food lovers around the world.
It’s not just a collection of delectable dishes; it’s a testament to a lifestyle of wholesome and nourishing eating. One place where you can experience this culinary delight in all its authenticity is Luna Grill.
Here at Luna Grill, we take tremendous pride in serving fresh, wholesome, and authentic dishes. Born from a love for the flavorsome and healthful Mediterranean diet, our menu is a testament to the traditional cooking styles and time-tested recipes of this cuisine.
Everything we make, from enticing appetizers like hummus to fulfilling grain bowls and hearty entrees like chicken kabobs and falafel, embodies the spirit of Mediterranean cooking — healthy, fresh, and delicious.
In this article, we will talk about the benefits of following a Mediterranean diet and dive into the importance of one of the cornerstone dishes: salad. Everyone knows that there are hundreds of different ways to make a salad.
However, we will provide you with a delicious recipe so rich in Mediterranean flavors that you’ll throw out your other salad recipes. Let’s get started!
What Are the Benefits of a Mediterranean Diet?
The Mediterranean diet is much more than a diet; it’s a lifestyle steeped in a tradition of enjoying nutrient-rich foods and engaging in regular physical activity. Research consistently praises this diet for its multitude of health benefits.
Primarily plant-based, the Mediterranean diet encourages the consumption of a variety of colorful veggies, whole grains, legumes, and fruits.
- Olive oil, known for its heart-healthy monounsaturated fats, replaces butter and other saturated fats, playing a crucial role in this diet.
- Proteins mainly come from lean sources like poultry, fish, and legumes, with red meat kept to a minimum.
- Foods like feta cheese and Greek yogurt add a dose of calcium and probiotics, aiding bone health and digestion.
Key ingredients such as chickpeas, kalamata olives, and red onions not only add a burst of flavor but also supply beneficial nutrients.
- Chickpeas, for instance, are packed with fiber and protein, supporting satiety and digestive health.
- Kalamata olives and olive oil, staples in dishes like Mediterranean salad, are rich in heart-healthy fats.
- Red onions offer a strong flavor while providing a good dose of vitamin C and antioxidants.
The Mediterranean diet is also flexible, catering to various dietary preferences. Whether you’re gluten-free, following a low-carb lifestyle, or adopting a plant-based diet, the Mediterranean diet offers a diverse palette of food choices.
But what truly sets the Mediterranean diet apart is the emphasis on enjoying food:
- A large bowl filled with a Mediterranean chickpea salad, diced with fresh veggies like bell pepper and English cucumber, tossed in a tangy vinaigrette of extra virgin olive oil, lemon juice, and oregano.
- Or envision a Greek salad adorned with feta cheese, grape tomatoes, and a smattering of kalamata olives, served with a side of warm, grilled chicken. These dishes aren’t just meals; they’re an experience, a celebration of taste, nutrition, and togetherness.
So, whether it’s the fresh parsley in your Mediterranean salad recipe, the arugula in your pasta salad, or the quinoa in your side dish, remember that each ingredient contributes to the flavor and health benefits of the meal. Happy, healthy eating is at the heart of Mediterranean cuisine, and Luna Grill is here to share that joy with you.
Why Are Salads So Important in Mediterranean Cuisine?
In Mediterranean cuisine, salads are more than just an appetizer or a side dish; they play a vital role in encapsulating the ethos of the Mediterranean diet — fresh, wholesome, and nutritious.
Salads incorporate an array of brightly colored vegetables, legumes, and fruits, each with its nutritional profile, adding to the collective goodness of the dish. They’re typically prepared with a generous drizzle of olive oil, packed with heart-healthy monounsaturated fats, and a splash of red wine vinegar or fresh lemon juice, adding an irresistible tanginess.
Salads are cleverly incorporated into Mediterranean meals, offering a burst of freshness and crunchiness that balances the richness of the main dishes. But more importantly than that, they’re an excellent source of dietary fiber, vitamins, and minerals such as vitamin A, potassium, and more.
Mediterranean salads can also help regulate cholesterol levels and provide essential carbohydrates for energy. The inclusion of beans like white beans and garbanzo beans in Mediterranean salads introduces a dose of protein, making the salads even more satisfying and filling.
Luna Grill’s Mediterranean Salad Offerings
Embracing the essence of Mediterranean cuisine, our menu here at Luna Grill boasts a range of delectable and healthy salad options that are as diverse as they are flavorful.
Modern Greek Salad
The Modern Greek Salad is our take on the classic Greek salad. It features a lettuce medley, house-made crispychickpeas, feta cheese, Greek olives, diced tomato, cucumber, and house-pickled red onions.
The salad is rounded off with sliced pepperoncini and a house vinaigrette. With 370 kcal, it is a low-calorie yet filling meal with a blend of textures and flavors.
Mediterranean
The Mediterranean Salad from Luna Grill is a fan favorite. We first make our famouse couscous medley which is a mingling of pearled couscous, diced tomato, chopped cucumber, red onion, mint, parsley, and feta cheese. We then toss it in our house vinaigrette and served it on a bed of a lettuce medley. This 420 kcal salad is an ode to Mediterranean flavors and textures.
Apple Walnut
Luna Grill’s Apple Walnut salad is an excellent choice for those who enjoy a hint of sweetness in their salads. This salad combines sliced apples, crumbled gorgonzola, candied walnuts, and dried cranberries, served on a lettuce medley and finished with a pomegranate vinaigrette. With 340 kcal, this salad is a perfect blend of sweet and tangy flavors.
House
The House Salad is a simple yet delightful combination of a lettuce medley with tomatoes and cucumbers, dressed with the house vinaigrette. At 177 kcal, it is a light and refreshing choice for a quick appetizer before a hearty entree.
Our approach to Mediterranean cuisine is rooted in the tradition of using fresh, high-quality ingredients and preparing dishes that celebrate the natural flavors of these ingredients. We feel that our salads embody this philosophy, offering a tantalizing taste of the Mediterranean in every bite.
We also allow for the personalization of our salads with the option to add chilled chopped chicken, gyro, or falafel, increasing the protein content and offering more satiety.
Recipes for Homemade Mediterranean Salads
As we mentioned earlier, Mediterranean salads are an integral part of the vibrant Mediterranean cuisine. They’re an excellent choice for those seeking a wholesome and nutritious meal. The beauty of these salads lies in their simplicity, freshness, and adaptability, making them an ideal culinary project for home cooks.
The Mediterranean Salad from Luna Grill is a delightful composition of flavors and textures. Its base, Israeli or pearl couscous, provides a unique texture and makes a great conduit for absorbing the zesty lemon dressing. The addition of fresh herbs, crunchy vegetables, and salty kalamata olives transforms this salad into a satisfying meal.
As promised, here is a step-by-step guide for making a classic Mediterranean salad at home:
Salad Ingredients
Lemon Dressing
¼ cup EVOO
1 Lemon (Juice and zest fresh lemon)
1 tsp Apple Cider Vinegar
1 Garlic Clove (Minced, fresh for the best flavor)
1 tsp Kosher Salt
½ tsp Ground Black Pepper
Salad
1 cup Dried Pearl Cous Cous
2 cups Persian Cucumber (Medium diced. You can substitute for traditional cucumbers, be sure to peel and de-seed prior to chopping this kind of cucumber.)
1 ½ cups Heirloom Tomato (Medium diced)
½ cup Red Onion (Small diced)
¼ cup Kalamata Olives (Pitted and chopped into slices)
1/2 cup Fresh Parsley (Finely chopped)
2 TBSP Fresh Mint (Finely chopped)
¼ cup Fresh Green Onions (Finely chopped)
¼ cup Fresh Basil leaves (Finely chopped)
¼ cup Feta cheese crumbles (Optional)
3 TBSP Roasted Pepitas (Optional)
- First, prepare the couscous according to the package instructions. After cooking, let it cool down for at least two hours in the refrigerator or overnight. This cooling period ensures that the couscous does not clump together and retains its individual grains, providing the ideal texture for your salad.
- While your couscous is cooling, it’s time to prepare the lemon dressing. In a medium bowl, combine fresh lemon juice and zest, apple cider vinegar, minced garlic, salt, and black pepper. Whisk these ingredients together, then slowly pour in extra virgin olive oil, whisking until well combined. This zesty dressing brings together the ingredients in a symphony of flavors.
- Finally, combine the cooled couscous with diced Persian cucumbers, heirloom tomatoes, red onion, sliced kalamata olives, and freshly chopped parsley, mint, green onions, and basil. Drizzle the lemon dressing over the salad and toss until well incorporated. Add a touch of luxury with a sprinkle of feta cheese crumbles and a handful of roasted pepitas.
Variations on the Classic Mediterranean Salad Recipe
The beauty of this salad is its versatility. You can substitute or add ingredients based on what’s in season or available in your pantry.
Add diced carrots, peas, zucchini, asparagus, or broccoli. Canned chickpeas could add a nice source of protein and extra texture to your salad. The possibilities are endless, so feel free to get creative.
Suggestions for Pairing Mediterranean Salads With Other Dishes
Mediterranean salads pair well with a variety of proteins, such as salmon, grilled chicken, or grilled steaks. They also work beautifully with plant-based proteins like falafel. With a bowl of hummus and some warm pita bread, you have a satisfying and complete Mediterranean feast.
Conclusion
Mediterranean cuisine and salads, in particular, are a celebration of fresh ingredients, bold flavors, and nutritious choices. Whether you try Luna Grill’s delightful Mediterranean salads or make your own at home, you’re in for a culinary treat.
Embrace the Mediterranean way of eating, enjoy the process, and most importantly, share the joy of these dishes with your loved ones!
Sources:
Mediterranean Diet | Cleveland Clinic
Diet Review: Mediterranean Diet | The Nutrition Source | Harvard T.H. Chan School of Public Health
The Benefits of Adding a Drizzle of Olive Oil to Your Diet | American Heart Association
5 Health Benefits of Chickpeas | Cleveland Clinic
Olive Oil and Salad Combined ‘Explain’ Med Diet Success | BBC News
