The Mediterranean diet is very much in these days, due to many reasons. One is its modern nutritional recommendations and also, for its unique taste and flavor. This diet includes proportionally high consumption of olive oil, legumes, cereals, fruits and vegetables. Also moderate to high consumption of fish beside dairy products i.e. cheese and yogurt. So leafy vegetables, bell peppers, beans, onions and tomatoes are all basic ingredients of Mediterranean food and the recipe which I am going to share with you features all these and makes a simple but wholesome meal for a single serving. I have used Quinoa & bulgur mix, Chickpea and kidney beans ,beside other ingredients. However, these could be replaced/substituted with any kind of beans of your choice. Kabuli chana, white or brown lobia, Black chana any.
For dressing beside olive oil, balsamic vinegar is a key ingredient. However, if it is not available in your kitchen alternatively use black grape juice and white vinegar. Cook 4 tblspn of black grape juice in 1 tblspn of white or dark vinegar with one tspn sugar in it. Reduce it to half. Enough for 1 serving. Accordingly you can increase the amount proportionately. This is definitely not substitute of Balsamic vinegar, however could be used as alternative.. .
- Quinoa & bulgur mix 1 tblspn
- Chickpea 2 tblspn
- Kidney beans 2 tblspn
- Chopped in long, Steamed French beans 2 tblspn
- Chopped and Blanched Carrots 1 tblspn
- Cherry tomatoes halved 8
- Bell peppers of all colours 2 tblspn
- Chopped fresh basil leaves
- Handful of Lettuce
For preparation of Quinoa & bulgur mix. Take double the water to the quinoa mix. Bring it to boil, pour the quinoa. Cook in low flame/simmer for 2-3 mins. Occasionally stir it. Gradually water will reduce. When almost dry, switch off the stove and let it rest covered for 2-3 mins. Cool it in fridge.
Pressure cook the chick peas and kidney beans separately in salt water. Drain water when cool. Keep in Fridge for cooling. If using canned garbanzo beans does not require cooking. Just drain it and is ready to use.
- Extra virgin olive oil 2 tblspn
- 3-4 pods of garlic crushed
- Balsamic vinegar 2 tspn
- Freshly grounded black pepper 1 tspn
- Dry oregano 1 tspn
- Dry or fresh basil 1 tspn
- Salt ½ tspn
Prepare the dressing in advance. In a small bowl pour olive oil , add balsamic vinegar and all other ingredients one by one and whisk together. Keep aside.
In a salad bowl 1st put quinoa & bulgur mix, add chickpea, beans and all other vegetables one after another. Add feta cheese as last step.
Pour the dressing all over the salad. Toss the salad so that the dressing is quoted evenly on the veggies.
Enjoy your meal with a glass of wine or a fresh fruit Juice.