Mediterranean Windfall Salad
Celebrate the vibrant flavors of the Mediterranean with this energizing Windfall Salad, perfect for sunny beach days or active afternoons. Packed with protein-rich tuna and fiber-filled chickpeas, it's balanced by the fresh crunch of green beans and the zing of roasted red bell pepper. Topped with a creamy yogurt dressing infused with herbs and spices, this salad is not just a feast for the senses, but also a wholesome, low-fat option that keeps you feeling light and refreshed. Whether you're gearing up for windsurfing, dancing, or just enjoying the sunshine, this salad is your go-to dish for a nutritious and satisfying meal.
2
Servings
N/A
Calories
16
Ingredients
Ingredients
Red bell pepper
1/2 (broiled and diced)
Fresh green beans
8 ounces (cleaned and trimmed)
Canned tuna
1 (6 1/2 ounce) can (drained and flaked)
Chickpeas
1 cup (canned or cooked from scratch, rinsed)
Capers
2 teaspoons (rinsed)
Plain yogurt
1/2 cup (lowfat or nonfat)
Balsamic vinegar
2 tablespoons (none)
Garlic cloves
2 (minced finely)
Dijon mustard
1 teaspoon (none)
Salt
1/4 teaspoon (none)
Fresh ground black pepper
1/4 teaspoon (none)
Dried basil
1 teaspoon (none)
Dried thyme
1/2 teaspoon (crushed lightly between fingers)
Dried oregano
1/2 teaspoon (none)
Lemon juice
1 teaspoon (none)
Paprika
1/8 teaspoon (none)
Instructions
1
Preheat your broiler and place the red bell pepper under it. Broil the pepper until the skin blisters and chars, approximately 8-10 minutes. Once charred, remove it from the oven, let it cool, and then peel away the skin. Dice the cooled pepper.
2
Prepare the green beans by cleaning them and trimming the ends. If you prefer shorter pieces for ease of eating, cut them into smaller sections; otherwise, leave them long for presentation.
3
Blanch the green beans by boiling them in a pot of water for about 6 minutes until they are tender-crisp. Drain and rinse under cold water to stop the cooking process.
4
In a medium bowl, combine the yogurt, balsamic vinegar, minced garlic, Dijon mustard, salt, pepper, basil, thyme, oregano, lemon juice, and paprika. Whisk together until well combined to create a creamy dressing.
5
To serve, divide the salad ingredients evenly between two plates. Arrange the blanched green beans, chickpeas, and tuna into thirds on each plate.
6
Sprinkle the diced roasted red pepper over the chickpeas and the capers over the tuna.
7
Drizzle the yogurt dressing over each salad according to taste, and enjoy your Mediterranean feast!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Windfall Salad?
It is a vibrant, energizing salad featuring protein-rich tuna, chickpeas, and fresh vegetables with a creamy yogurt dressing.
What are the main protein sources in this salad?
The primary protein sources are canned tuna and chickpeas.
How many servings does this recipe provide?
This recipe is designed to provide 2 servings.
How do I prepare the red bell pepper?
Broil the pepper until the skin chars, let it cool, peel the skin, and then dice it.
How long should the pepper be broiled?
The pepper should be broiled for approximately 8-10 minutes until the skin blisters.
What is the best way to prepare the green beans?
Clean and trim the ends, then blanch them in boiling water for about 6 minutes until tender-crisp.
How do I stop the green beans from overcooking?
After boiling, drain and immediately rinse them under cold water to stop the cooking process.
What ingredients are in the yogurt dressing?
The dressing contains yogurt, balsamic vinegar, garlic, Dijon mustard, lemon juice, and various herbs and spices.
What herbs are used in the Mediterranean Windfall Salad?
The recipe uses dried basil, dried thyme, and dried oregano.
Is this salad considered a healthy option?
Yes, it is described as a wholesome, low-fat option that is rich in fiber and protein.
What type of tuna is recommended?
The recipe calls for one 6 1/2 ounce can of tuna, drained and flaked.
Can I use canned chickpeas?
Yes, you can use canned chickpeas or chickpeas cooked from scratch, as long as they are rinsed.
How is the dressing prepared?
Whisk the yogurt, vinegar, garlic, mustard, spices, and lemon juice together in a medium bowl until well combined.
What kind of yogurt should I use?
The recipe suggests using 1/2 cup of plain lowfat or nonfat yogurt.
How should I arrange the salad on the plate?
Divide the ingredients evenly and arrange the green beans, chickpeas, and tuna into thirds on each plate.
Where do the capers go in the final presentation?
The capers should be sprinkled over the flaked tuna.
What is the role of the roasted red pepper?
The diced roasted red pepper is sprinkled over the chickpeas for flavor and color.
Is there garlic in this recipe?
Yes, the dressing includes 2 finely minced garlic cloves.
What kind of vinegar is needed?
The recipe requires 2 tablespoons of balsamic vinegar.
Is there any mustard in the salad?
Yes, 1 teaspoon of Dijon mustard is added to the creamy dressing.
How should the dried thyme be handled?
The dried thyme should be lightly crushed between your fingers before being added to the dressing.
What spices provide the final touch of flavor?
The dressing is seasoned with salt, fresh ground black pepper, and a small amount of paprika.
Is this salad suitable for active lifestyles?
Yes, it is specifically mentioned as being great for people gearing up for windsurfing or dancing.
How much paprika is used in the dressing?
The recipe uses 1/8 teaspoon of paprika.
Can I cut the green beans into smaller pieces?
Yes, you can cut them into smaller sections for ease of eating or leave them long for presentation.
Is the salad served with a specific dressing ratio?
The dressing should be drizzled over each salad according to individual taste.
Does this recipe require a lot of salt?
No, it only calls for 1/4 teaspoon of salt.
What is the total count of ingredients?
The Mediterranean Windfall Salad consists of 16 different ingredients.
Is this dish intended to be served hot or cold?
It is a refreshing salad intended to be served chilled or at room temperature, perfect for summer.
What is the serving size for this recipe?
The recipe makes 2 servings, with ingredients divided evenly between two plates.