Are you looking for a refreshing yet hearty salad for the warm days? Then our Mediterranean vegetable and date salad is just the thing for you! With fresh ingredients that capture the flavors of the Mediterranean, this salad offers a perfect balance of sweet, sour and nutty.
Welcome to our Mediterranean vegetable and date salad with lemon vinaigrette!
This Mediterranean vegetable and date salad is not only a refreshing side dish for barbecues and picnics, but also a wholesome meal for light summer evenings. The combination of sweet dates, crunchy walnuts and fresh vegetables will enchant your taste buds.
Try this simple yet impressive recipe for an unforgettable treat. Fall in love with the flavors of the Mediterranean and spoil yourself and your guests with this special salad.
The ingredients for the vegetable salad:
Here are the benefits of the different types of vegetables included in the Mediterranean Vegetable Date Salad:
Cucumber: Contains a lot of water and is therefore refreshing and hydrating.
Low in calories and high in fiber, which leads to a pleasant feeling of satiety.
Source of vitamins and minerals such as vitamin K, vitamin C, potassium and magnesium, which are important for overall health.
Cherry Tomatoes: High in antioxidants, like lycopene, which can help reduce cell damage.
Good source of vitamin C, which boosts the immune system and supports skin health.
Contains folic acid, which is important for cell division and the formation of red blood cells.
Dates: Natural sweetness with no refined sugars, ideal for a healthier diet.
Good source of dietary fiber, which aids digestion and keeps you feeling full for longer.
Contain important minerals such as potassium, magnesium and iron which help support heart health and prevent anemia.
Olives: High in monounsaturated fats, which increase “good” HDL cholesterol and may help prevent cardiovascular disease.
Contain antioxidants and anti-inflammatory compounds that can protect cells from damage.
Provide healthy fats and help fuel the body.
Walnuts: An excellent source of omega-3 fatty acids, which have anti-inflammatory properties and are good for the brain and heart.
Rich in antioxidants that help fight free radicals and protect cells.
Contain vitamin E, B vitamins and minerals such as magnesium and phosphorus.
Chopped Parsley: Good source of vitamin K, which plays an important role in blood clotting.
Contains vitamin C which supports immune function and promotes collagen production.
May help freshen breath and aid digestion.
Red Kidney Beans: Excellent source of protein for vegetarians and vegans.
High in fiber, which supports gut health and can stabilize blood sugar levels.
Provide important minerals such as iron, magnesium and potassium.
The Mediterranean vegetable and date salad is not only a taste explosion, but also a rich source of nutrients that can contribute to a balanced and healthy diet.
Vegetable and date salad – a salad for every occasion:
Get the recipe for our Mediterranean vegetable and date salad with walnut vinaigrette now and let yourself be seduced by its taste! Your summer enjoyment is just a click away.
Mediterranean vegetable and date salad with lemon vinaigrette – a summer treat to fall in love with
Equipment
Ingredients
Salad ingredients:
- ½ cucumber
- 6-8 cherry tomatoes
- ½ red pepper
- 6 Medjool dates*
- 8-10 olives
- Walnut kernels*
- small bunch parsley
- 150 g kidney beans* canned
For the delicious walnut vinaigrette:
- 1 tablespoon native olive oil*
- 2 tablespoons apple cider vinegar*
- ½ tablespoon lemon juice
- 1 tablespoon agave syrup*
- Price paprika powder*
- kosher salt*
- Pepper* from the mill
Instructions
- Wash the cucumber and cherry tomatoes thoroughly. Cut the cucumber lengthways into thin slices, which you then dice. Quarter the cherry tomatoes.
- Wash, deseed and dice the peppers.
- Remove the pits from the dates and cut them into small pieces. You can halve the olives to enhance their flavors.
- Lightly toast the walnuts in a pan until they turn golden brown. Then let them cool and roughly chop them.
- Pour the beans into a sieve and rinse under running water.
- Now it’s time to gently toss all of the prepared ingredients—cucumber, cherry tomatoes, dates, diced peppers, olives, walnuts, chopped parsley, and the red kidney beans—in a large salad bowl.
- For the vinaigrette, mix together the olive oil, vinegar, lemon juice, pinch of paprika, and salt in a small bowl. Mix well until the vinaigrette has an even consistency.
- Pour the walnut vinaigrette over the salad and mix everything again carefully so that the flavors combine optimally.
- Serve the Mediterranean Vegetable Date Salad fresh and enjoy this delicious blend of flavors and textures!
Nutrition
