Greek-Style Picnic Salad

Vegetarian
Gluten Free
Health score
41%
Greek-Style Picnic Salad
45 min.
10
294kcal

Suggestions


Are you on the hunt for a vibrant and nutritious dish that’s perfect for warm weather gatherings? Look no further than this Greek-Style Picnic Salad! Bursting with flavor and texture, it’s sure to be a crowd-pleaser at any picnic or outdoor event. This vegetarian and gluten-free salad not only caters to various dietary needs but also delivers an impressive balance of protein and healthy fats.

The heart of this salad lies in the combination of hearty chickpeas and creamy reduced-fat feta cheese, providing a satisfying base that’s enhanced by the tangy burst of kalamata olives and sun-dried tomatoes. The fresh spinach adds a lovely crunch, while toasted pine nuts offer a delightful nutty flavor that elevates the whole dish. Toss in some fragrant garlic and oregano, and you’re in for a Mediterranean-inspired treat!

Preparing this dish is a breeze, with steps that come together in just 45 minutes. Whether you're serving it as a side dish, antipasti, or a light snack, this Greek-Style Picnic Salad is perfect for any occasion. Serve it alongside some lemon wedges for an extra zing that will tantalize your taste buds. So gather your friends and family, and enjoy this fresh, delicious salad that celebrates the flavors of Greece!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 15.5 ounce chickpeas rinsed drained canned (garbanzo beans)
  • ounces feta cheese crumbled reduced-fat
  •  garlic cloves minced
  • 0.3 cup kalamata olives pitted chopped
  • 1.5 tablespoons olive oil divided
  • teaspoon oregano dried
  • tablespoons pinenuts toasted
  • 0.5 teaspoon salt 
  • ounces bagged prewashed spinach 
  • 0.8 cup sun-dried tomatoes packed
  • cup water boiling
  • cups rice white uncooked

Equipment

  • bowl
  • frying pan

Directions

  1. Cook rice according to package directions, omitting salt and fat. Cool to room temperature; set aside.
  2. Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft.
  3. Drain and cut into 1-inch pieces.
  4. Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat.
  5. Add spinach and garlic; saut 3 minutes or until spinach wilts.
  6. Combine rice, tomatoes, spinach mixture, cheese, and next 5 ingredients (through chickpeas).
  7. Drizzle with remaining 1 tablespoon oil; toss gently to coat.
  8. Sprinkle with nuts; serve with lemon wedges, if desired.

Nutrition Facts

Calories294kcal
Protein15.85%
Fat26.64%
Carbs57.51%

Properties

Glycemic Index
23.05
Glycemic Load
20.67
Inflammation Score
-9
Nutrition Score
18.175652151522%

Flavonoids

Luteolin
0.19mg
Kaempferol
1.45mg
Myricetin
0.09mg
Quercetin
0.91mg

Nutrients percent of daily need

Calories:294.14kcal
14.71%
Fat:8.95g
13.77%
Saturated Fat:2.34g
14.6%
Carbohydrates:43.48g
14.49%
Net Carbohydrates:39.2g
14.26%
Sugar:4.19g
4.66%
Cholesterol:12.15mg
4.05%
Sodium:523.63mg
22.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.98g
23.97%
Vitamin K:117.47µg
111.88%
Manganese:1.41mg
70.74%
Vitamin A:2223.5IU
44.47%
Vitamin B6:0.35mg
17.69%
Copper:0.35mg
17.36%
Fiber:4.27g
17.09%
Folate:65.18µg
16.3%
Magnesium:64.04mg
16.01%
Potassium:540.98mg
15.46%
Iron:2.49mg
13.83%
Phosphorus:136.94mg
13.69%
Vitamin C:9.87mg
11.96%
Selenium:7.3µg
10.42%
Vitamin B3:1.71mg
8.57%
Vitamin E:1.25mg
8.34%
Zinc:1.2mg
8.01%
Vitamin B1:0.11mg
7.63%
Vitamin B5:0.71mg
7.1%
Vitamin B2:0.12mg
6.87%
Calcium:65.03mg
6.5%
Source:My Recipes