1. Mediterranean Chickpea & Feta Salad
6
Ingredients
- 2 cups cooked (or canned & drained) chickpeas (garbanzo beans)
- 1 cup halved cherry tomatoes
- 1 cup diced cucumber
- ½ cup crumbled feta cheese
- ¼ cup sliced Kalamata olives
- 2–3 Tbsp extra-virgin olive oil
- Juice of ½ a lemon
- 1 Tbsp chopped fresh parsley (or mint)
- Salt & pepper to taste
Shopping List
- Chickpeas (canned or dry)
- Cherry tomatoes
- Cucumber
- Feta cheese
- Kalamata olives
- Extra-virgin olive oil
- Lemon
- Fresh parsley or mint
- Salt & pepper
Instructions
- If using dry chickpeas: soak + cook until tender; if using canned, drain & rinse.
- In a large bowl combine chickpeas, tomatoes, cucumber, feta and olives.
- Drizzle with olive oil and lemon juice, sprinkle fresh parsley, season with salt & pepper and gently toss.
- Let it sit ~5-10 minutes so flavors meld, then serve either on its own or over greens/whole grain if desired.
2. Lemon-Herb Baked Salmon with Spinach & White Beans
6
Ingredients
- 2 salmon fillets (≈6 oz each)
- 1 Tbsp extra-virgin olive oil
- Zest and juice of 1 lemon
- 1 tsp dried oregano (or fresh if available)
- 2 garlic cloves, minced
- 4 cups fresh spinach leaves
- 1 can (≈15 oz) white beans (e.g., cannellini), drained & rinsed
- Salt & pepper to taste
Shopping List
- Salmon fillets
- Extra-virgin olive oil
- Lemon
- Dried oregano (or fresh)
- Garlic cloves
- Fresh spinach leaves
- White beans (cannellini or similar)
- Salt & pepper
Instructions
- Preheat oven to 400 °F (≈200 °C).
- Place salmon fillets on a baking sheet lined with parchment; drizzle with ½ Tbsp olive oil, lemon zest + juice, garlic, oregano, salt & pepper.
- Bake 12-15 minutes or until salmon reaches your desired doneness.
- Meanwhile, in a skillet over medium heat, warm the remaining olive oil, add spinach and white beans and sauté briefly until spinach is wilted and beans heated through; season lightly.
- Serve the salmon on top of the spinach-bean bed, using extra lemon juice if you like.
3. Mediterranean Whole Grain Pasta with Roasted Vegetables & Olive Oil
6
Ingredients
- 8 oz whole-grain (or whole-wheat) pasta
- 1 small eggplant, diced
- 1 red bell pepper, diced
- 1 zucchini, sliced
- 3 Tbsp extra-virgin olive oil (divided)
- 1 tsp dried thyme or rosemary
- 2 Tbsp chopped fresh basil (or parsley)
- ½ cup grated Parmesan (optional)
- Salt & pepper to taste
Shopping List
- Whole-grain or whole-wheat pasta
- Eggplant
- Red bell pepper
- Zucchini
- Extra-virgin olive oil
- Dried thyme or rosemary
- Fresh basil or parsley
- Parmesan cheese (optional)
- Salt & pepper
Instructions
- Preheat oven to 425 °F (≈220 °C). Toss eggplant, bell pepper and zucchini with 2 Tbsp olive oil, thyme (or rosemary), salt and pepper. Spread on a baking sheet and roast ~20 minutes (turning once) until tender & lightly browned.
- Meanwhile cook pasta per package instructions until al dente; drain, reserving ~½ cup pasta water.
- In a large bowl combine pasta, roasted vegetables, remaining olive oil, fresh basil/parsley and a splash of the reserved pasta water to loosen.
- If using, sprinkle with Parmesan cheese; adjust seasoning to taste and serve warm or at room temperature.