Warming and herby Mediterranean summer salad
Veggie-packed and fiber-filled, this simple herby salad is delicious, filling and made for summer!
This week, most of my meals had a very Mediterranean feel.
Partially because it’s summer, and if I’m not laying by the Mediterranean Sea, then I’m going to eat like I am.
But mostly because it was my son’s birthday and we threw a bash that I catered myself and I was testing all. week. long.
There were so many good dishes. Loaded Israeli salad and a lemony herb rice, maple roasted carrots were among my favorites.
I photographed most of them, so if you’re into that sorta thing, I’ll be sharing them soon.
This simple, warming, herby, Mediterranean summer salad didn’t make the cut because, well, toddlers and greens, ya know?
But it was very on point for the blog, so here it is.
Made with spicy arugula, roasted squash, red onion and carrots, a ton of herbs, simple spices and an even simpler dressing.
Keep scrolling for the full recipe, everything I love about it, and what you need to know before you set out to make it.
Health Perks
For greens, I went with arugula, which is peppery and warming and helps make the salad more digestible. If you have a tough time digesting leafy greens, arugula is a great option. Also, having salads for lunch rather than dinner will help since our digestive system is stronger during mid-day hours.
All the vegetables are roasted, which not only makes them sweeter and tastier but also easier to digest than raw veggies.
The salad is quite vegetable dense, as it includes greens, squash, carrots, red onions and herbs. Not only is a great source of vitamins and minerals but also loaded with fiber. This means it will help keep you full and promote healthy elimination, which is what we want from our food, am I right?!
It’s got olives! I put olives on almost everything I eat. They’re rich in antioxidants, anti-inflammatory, and they are fermented which means they add beneficial bacterial and enzymes to our intestinal flora, increasing the health of our gut and digestive system and enhance immune function. They also add a ton of flavor.
The entire dish is made from plant-based ingredients and mostly whole foods. And that means you’ll benefit from a wide variety of nutrients, you can expect to feel good eat it, and rest assured that what you’re eating promotes good health and disease prevention.
Other Thoughts, Tips and Suggestions
Food combining option. This salad does mix a small amount of starch (from the couscous) with healthy fats (olives and a small amount of olive oil). If you follow food combining principals, I recommend omitting the couscous, as it won’t affect the overall flavor.
Go for a cold pressed olive oil. While the shelf life will be shorter with cold pressed oils, they’re unfiltered and far less processed and therefore much better for you.
Go extra with the veg. I like to make more than I need so I can create this salad again and again. Extending the life of one meal to last several days is an easy way to stay healthy over the course of the week. You can also get more out of this meal by bulking it up with more greens.
Check out the full recipe below. I hope you love it as much as I do!
Mediterranean Summer Salad
Prep Time: 10 minutes | Cook Time: 25 minutes | Yields: 2-4 servings
Ingredients:
1 medium summer squash, 1/2 inch thick and cut into half rounds
1/2 red onion, chopped into big chunks (better for roasting)
1/2 a bunch of small carrots, tops removed, then peeled and cut in half
1 tbsp cold pressed olive oil, divided
1/8 tsp mineral salt
Pinch of ground black pepper
1/4 cup couscous, cooked
A few handfuls of arugula
2 tbsp briny olives, sliced
1 lemon, zested and juiced
1-2 tbsp of each fresh oregano, parsley and mint.
Additional salt and black pepper, to taste
Directions
Prep and roast your veg. Preheat oven to 425 degrees. Line a baking sheet with parchment paper. In mixing bowl, toss vegetables, 1/2 tbsp olive oil, salt and pepper. Lay on baking sheet and roast for 20 minutes (until vegetables are lightly brown and tender). Remove vegetables from the oven, let cool.
Prepare your salad. Place arugula, olives, couscous, fresh herbs and roasted vegetables in a large serving bowl.
Dress your salad. Pour remaining olive oil over salad, followed by lemon zest and then juice, and salt and pepper to taste. Toss and enjoy!
Mind your servings. This salad makes 2-4 servings. If eating for one, batch and enjoy for the next few days.
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