Mediterranean Apple Salad with Feta and Toasted Pine Nuts
Experience a delightful blend of flavors with this Mediterranean Apple Salad featuring crisp tart apples, creamy feta cheese, and crunchy toasted pine nuts. The salad is tossed in a zesty dressing made with fresh dill, red wine vinegar, and Dijon mustard, creating a refreshing dish perfect for any occasion. Serve it as a starter or a side, and enjoy the vibrant colors and taste of this nutritious salad that brings a taste of Greece to your table.
4
Servings
210
Calories
11
Ingredients
Ingredients
Olive oil
1/2 cup (none)
Red wine vinegar
2 tablespoons (none)
Dijon mustard
1 teaspoon (none)
Sugar
3/4 teaspoon (none)
Fresh dill, chopped
3/4 tablespoon (chopped)
Granny Smith apples
3 (cored and sliced 1/2 inch thick)
Watercress
1/2 bunch (none)
Arugula (rocket or roka)
1/2 bunch (none)
Red onion
1 small (sliced and separated into rings)
Feta cheese
1/2 cup (crumbled)
Toasted pine nuts
1/2 cup (toasted)
Instructions
1
In a medium bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, sugar, and chopped dill until well combined.
2
Set aside half of the dressing in a separate bowl for drizzling later.
3
In a large bowl, combine the sliced apples and red onion rings. Pour the remaining dressing over the apple and onion mixture and toss gently to coat.
4
On four individual salad plates, create a bed of watercress and arugula. Drizzle the reserved dressing over the greens.
5
Evenly distribute the dressed apple and onion mixture atop each bed of greens.
6
Sprinkle crumbled feta cheese and toasted pine nuts over each salad plate before serving.
Nutrition Information
17.5g
Fat
10g
Carbs
3.75g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Apple Salad with Feta and Toasted Pine Nuts?
It is a refreshing salad that combines crisp Granny Smith apples, creamy feta cheese, and crunchy toasted pine nuts with a zesty dill and Dijon dressing.
Is this salad recipe vegetarian?
Yes, this recipe is entirely vegetarian-friendly.
How many servings does this recipe yield?
This recipe is designed to make 4 individual servings.
What are the total calories per serving?
Each serving contains approximately 210 calories.
Can I use a different type of apple besides Granny Smith?
Yes, while Granny Smith apples provide a nice tartness, you can use Honeycrisp, Fuji, or Pink Lady apples for a sweeter flavor profile.
What makes this salad 'Mediterranean'?
The use of regional ingredients like extra virgin olive oil, feta cheese, pine nuts, and fresh herbs like dill gives it a Mediterranean character.
Do I need to peel the apples for this salad?
No, the recipe calls for the apples to be cored and sliced with the skin on for added texture and nutrients.
What is a good substitute for pine nuts?
If you do not have pine nuts, toasted walnuts, slivered almonds, or pumpkin seeds make excellent crunchy substitutes.
How do I toast the pine nuts for this recipe?
Heat a dry pan over medium heat, add the pine nuts, and stir frequently for 2 to 3 minutes until they are golden brown and fragrant.
Can I make this salad vegan?
Yes, you can make it vegan by substituting the feta cheese with a plant-based feta alternative or simply omitting the cheese.
What greens can I use if I cannot find watercress?
Baby spinach or a spring mix can be used as a substitute for watercress if it is unavailable.
Can I use dried dill instead of fresh dill?
Fresh dill is recommended for the best flavor, but you can use dried dill; use about one-third of the amount specified for fresh.
Is this recipe gluten-free?
Yes, all the ingredients listed, including the dressing components, are naturally gluten-free.
How do I prevent the sliced apples from browning?
The acidity in the red wine vinegar dressing will help prevent the apples from oxidizing and turning brown once they are tossed.
Can I prepare this salad in advance?
You can whisk the dressing and prep the greens ahead of time, but it is best to slice and dress the apples just before serving to maintain crispness.
What type of vinegar is used in the dressing?
The dressing uses red wine vinegar to provide a tangy and robust Mediterranean flavor.
What can I substitute for red wine vinegar?
Apple cider vinegar or white wine vinegar are the best alternatives if you do not have red wine vinegar.
Is there a substitute for Dijon mustard?
Whole grain mustard or spicy brown mustard can be used as a substitute for Dijon in the vinaigrette.
What are the primary greens used in this recipe?
The salad uses a blend of watercress and arugula (also known as rocket or roka) as the leafy base.
How should the red onion be prepared for the salad?
The red onion should be sliced thinly and then separated into individual rings.
Can I omit the sugar from the dressing?
Yes, the sugar can be omitted if you prefer a more tart dressing, or replaced with a small amount of honey or maple syrup.
What are the nutritional macros for a single serving?
Each serving provides 17.5g of fat, 10g of carbohydrates, and 3.75g of protein.
Is this salad spicy?
No, this is a savory and tangy salad, though the arugula and watercress provide a very mild natural peppery bite.
How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 24 hours, though the greens may wilt over time.
Can I add extra protein to this salad?
Yes, grilled chicken, shrimp, or chickpeas would be excellent additions to turn this side salad into a main meal.
Why is half of the dressing set aside during preparation?
Setting aside half the dressing allows you to drizzle it fresh over the delicate greens after they are plated, ensuring they don't get soggy.
What is the serving size for this recipe?
The serving size is approximately one-quarter of the total prepared ingredients.
Is this salad considered low-carb?
With only 10g of carbohydrates per serving, this recipe is relatively low in carbs and fits many low-carb diets.
What type of feta cheese is best for this recipe?
A high-quality block of feta cheese made from sheep's milk, crumbled by hand, will provide the most authentic taste.
What occasions is this salad suitable for?
This salad is perfect as a light summer lunch, a dinner party starter, or a side dish for Mediterranean-style grilled meats.