Edit ModuleShow Tags
Published:

Mediterranean Herb Salad



Article author photo. Megan Wolf, MS, RDThis featured post is by Megan Wolf, MS, RD. You can follow this blogger @meganwolfRD.

As a chef and registered dietitian, I am always creating delicious, healthful and satisfying recipes. I believe food should not only be flavorful and nutritious, but also bright and colorful. And this recipe meets all of those criteria. 

Inspired by the flavors of the ever-popular Mediterranean diet, this recipe is hearty enough when served as a vegetarian entrée, or perfect served as a side dish with a lean protein such as grilled chicken or roasted shrimp. Eggplant is a wildly healthy vegetable: low in calories, rich in B vitamins and an excellent source of fiber.

If you don't care for mint and parsley, swap them with any fresh herbs you prefer. Dill or cilantro would bring interesting flavors to this dish. And for those who wish to add avocado, use it as a garnish for extra buttery flavor. 

As with most vegetable dishes, this recipe does improve with age. Leftovers are delicious, but the acidity in the lemon will diminish the look of the vegetables. If you are making for guests, I would suggest serving this fresh and keeping the leftovers for yourself. After all … waste not, want not.

What's your favorite way to eat eggplant? Please let me know how you like this recipe if you try it at home! Hope you enjoy.


Mediterranean Herb Salad

Recipe developed by Megan Wolf, MS, RD

Serves 4-6

Ingredients
1 large eggplant
2 tomatoes
1 cucumber, peeled
1 bunch scallions
1 lemon, juiced
3 tablespoons olive oil, divided
1 bunch mint
1 bunch parsley
1 oz. feta cheese, crumbled
1 can chickpeas, rinsed and drained
Salt and pepper to taste
Avocado (optional)

Directions

  1. Slice eggplant into rounds and generously salt, place on a cutting board and let sweat about 30 minutes.
  2. Preheat oven to 375 degrees.
  3. Wipe excess salt and liquid from eggplant, dice into similarly sized pieces. Place eggplant on a large baking sheet and toss with 2 tablespoons olive oil, bake 20 minutes, toss eggplant and bake another 10-20 minutes or until browned
  4. Halve and remove seeds from tomatoes and cucumber, dice into bite sized pieces, set aside.
  5. Whisk remaining tablespoon of olive oil and lemon juice until well combined.
  6. Julienne parsley and mint, and thinly slice scallions. Set aside.
  7. Remove eggplant from oven.
  8. In a large bowl, mix eggplant, tomatoes, cucumbers, scallions, chickpeas, feta, lemon vinaigrette and fresh herbs, toss to combine and season to taste.
  9. Eat immediately or refrigerate.

Megan Wolf, MS, RD, is a registered dietitian and the owner of Megan Wolf Nutrition, a New York City-based nutrition counseling and consulting private practice specializing in women's health. She holds a masters degree in clinical nutrition from New York University. Megan is an avid cook, public speaker, and aspiring cookbook author. She is active on social media and writes for her blog, The Domesticated Wolf. Follow her healthy living tips and recipe inspiration on Instagram, Twitter and Facebook, or visit her website.

Edit Module

More Stone Soup

More Realistic Goals = Longer Lasting Health Results

More Realistic Goals = Longer Lasting Health Results

While it is disheartening to see how much damage the obesity crisis is doing to all generations, programs like The Biggest Loser can help convey the message that it is never too early or too late to make positive changes, provided one is willing to put in the hard work. For that they should be applauded. Still, there are some disconcerting elements at play here.
Eat Local While on Vacation

Eat Local While on Vacation

Traveling is my favorite pastime and as a registered dietitian who practices what she preaches, I am always on the quest to find equally tasty and healthy options while visiting new places. I have realized that my favorite food stops are often those frequented by locals, celebrating regional cuisine and produce, and sometimes located off the beaten path.
Get a Healthier Pizza on the Dinner Table

Get a Healthier Pizza on the Dinner Table

Pizza can be a very healthy food because it can have almost all the food groups in one dish and bring balance to your meals.
Farm-to-Table Frittata

Farm-to-Table Frittata

Less than an hour north of Manhattan, I was a girl on a mission. This time, I was going to take the Stone Barns frittata recipe, track down all the ingredients on their farm, purchase them at their outdoor market, and bake it at home.
Edit Module
Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit ModuleShow TagsEdit ModuleShow Tags


Stone Soup

Guest bloggers from around the world share with Food & Nutrition Magazine.

About This Blog

Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics. Content — including information, recipes and views expressed — is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Stone Soup on topics, companies or trade organization they currently represent or have represented at any time.

Learn about our guest blogs!

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.

Archives

Edit Module

Get Stone Soup in Your RSS

Use your RSS reader's instructions to add Stone Soup to your list:

Atom Feed Subscribe to the Stone Soup Feed »

Get Our Blogs in Your Email

Stone Soup
Student Scoop