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Mediterranean Antipasto
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Authored By: Polly Pitchford, Full Spectrum Health™
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Serve with whole grain rolls for a delicious lunch.
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Diet Type: Vegetarian
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Ingredients:
1 teaspoon Dijon-style mustard2 tablespoons Balsamic Vinegar1/4 cup extra virgin olive oil2 large cloves garlic, minced1/8 teaspoon black pepper1/8 teaspoon salt1/4 cup parsley, chopped1/2 small head romain lettuce, torn into bite size pieces1 Belgian endive, sliced crosswise1/4 cup radiccio, sliced1/2 cup marinated artichoke hearts, quartered1 tablespoon Capers, drained1 cup Feta Cheese, crumbled10 Greek black olives, pitted and sliced1/4 cup walnut halves, toasted1/2 cup Garbanzo Beans (chickpeas)6 green onions, trimmed at both ends12 grape tomatoes
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| In a small bowl combine the mustard vinegar, olive oil, garlic, pepper and salt; mix well.
Add in the chopped parsley, mix again.
Drizzle some of this dressing on the garbanzo beans. Set aside.
Toast walnuts by placing them in a pie plate in a 350 degree oven for about 8 minutes or until fragrant.
Cool.
On a large platter, spread the lettuce, Belgian endive and raddicio to cover.
Arrange the artichoke hearts, Capers, Feta Cheese, olives, beans, tomatoes and green onions on top of salad.
Spoon dressing over the salad and top with the walnut pieces. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 448
Calories from Fat 256
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% Daily Value*
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| | Total Fat 28g | 44% | | | Saturated Fat 8g | 40% | | | Mono Fat 14g | | | | Cholesterol 33mg | 11% | | | Sodium 813mg | 34% | | | Total Carbs 40g | 13% | | | Dietary Fiber 9g | 36% | | | Protein 14g | | | | Iron | 44% | | | Calcium | 37% | | | Vitamin C | 60% | | | Vitamin E | 23% | | | Vitamin A | 41% | | | Vitamin B-12 | 10% | | | Vitamin B-6 | 40% | | | Pantothenic acid | 17% | | | Niacin | 11% | | | Riboflavin | 29% | | | Thiamin | 27% | | | Folate | 80% | | | Selenium | 19% | | | Manganese | 100% | | | Copper | 25% | | | Zinc | 18% | | | Potassium | 29% | | | Phosphorus | 32% | | | Magnesium | 25% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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