Mediterranean diet lunch recipes
4 cups chopped tomato
1 tablespoon olive oil
1 tablespoon red wine vinegar
2 tablespoons chopped fresh basil
1/4 teaspoon salt
1/8 teaspoon crushed red pepper
1 clove garlic â€” minced
4 cups cooked angel hair pasta
1/4 cup crumbled feta cheese â€” (1 ounce)
Combine all the ingredients cold except feta cheese. Divide the mixture evenly among 4 plates. Sprinkle with feta cheese and serve.
Tomato, Feta and Oregano Salad
4 vine- ripened tomatoes
1/2 red onion, thinly sliced
120g of reduced fat feta cheese
1 tsp dried oregano
1 tbs olive oil
1 tbs red wine vinegar
salt and fresh ground pepper to taste
12 black olives in brine, pitted and sliced
Slice tomatoes thickly and arrange on a serving platter then scatter the red onion over the tomatoes and then crumble the feta cheese over the tomatoes.
In a small bowl whisk together oregano, olive oil and vinegar. Season to taste with the salt and the pepper. Drizzle the mixture over tomato salad and top with the sliced olives.
Farro Salad with Tomatoes and Herbs
4 cups water
10 ounces farro (about 1 1/2 cups)
2 teaspoons salt, plus more to taste
1 pound tomatoes, seeded and chopped
1/2 sweet onion (recommended: Walla Walla) chopped
1/4 cup snipped fresh chives
1/4 cup finely chopped fresh Italian parsley leaves
1 large garlic clove, minced
2 tablespoons balsamic vinegar
Freshly ground black pepper
1/4 cup extra-virgin olive oil
Combine water and farro in a medium saucepan. Add 2 teaspoons of salt. Bring to a boil over high heat. Reduce the heat to medium-low. Cover and simmer until farro is tender, about 30 minutes. Drain well, and then transfer it to a large bowl to cool.
Add the tomatoes, onion, chives, and parsley to the farro, and toss it to combine.
In a medium bowl, whisk together the garlic, vinegar, salt, pepper, and olive oil. Add the vinaigrette to salad and toss to coat.
The salad can be refrigerated overnight. Bring to room temperature before serving for best results.
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