Mediterranean sides and small plates

Elevate your meals with Mediterranean-inspired sides and small plates! The Mediterranean diet is celebrated for its emphasis on fresh produce, whole grains and healthy fats, making it a perfect choice for creating delicious, nutrient-rich accompaniments.

These sides and small plates not only complement your main dishes but also stand out on their own. From vibrant vegetable to lean proteins, these dishes are packed with flavor and nutrition.

Mediterranean tuna antipasti salad

Ingredients:

• 2/3 cup walnuts, coarsely chopped
• 1/2 cup red onion, finely chopped
• 1/2 cup red bell pepper, chopped
• 10 ounces water-packed chunk tuna (about 2 5-ounce cans)
• 1 can (15.5-ounce) garbanzo beans, rinsed and drained
• 2 tbs lemon juice
• 2 tbs extra virgin olive oil
• 2 tbs fresh parsley, chopped
• 4 cups romaine hearts, shredded

Instructions:

• Place walnuts, onion, bell pepper, parsley, tuna, and garbanzo beans in a large bowl and mix lightly.
• Whisk together lemon juice and olive oil and drizzle over salad; stir lightly to coat ingredients with dressing. Season with salt and pepper, if desired.
• Place lettuce on a platter or divide between 8 salad bowls. Top with equal amounts of salad. Makes 4 servings.

Recipe adapted from myplate.gov.

Mediterranean turkey wrap

Ingredients:

• 1/2 cup hummus
• 4 whole-wheat (wraps, heated)
• 8 oz lower sodium deli turkey
• 1/2 large cucumber (peeled and diced (about 1 cup))
• 2 roma (plum) tomatoes (diced (about 1 cup))
• 1/4 cup reduced-fat crumbled feta cheese

Instructions:

• Spread 2 Tbsps. hummus on wrap. Top with 3 ounces turkey, 1/4 cup cucumber, 1/4 cup tomatoes, 1 Tbsp. feta cheese and 1 diced olive. Fold wrap to close.
• Repeat procedure for remaining 3 wraps. Makes 4 serving.

Recipe adapted from diabetesfoodhub.org.

Crustless asparagus and tomato quiche

Ingredients:

• 1 nonstick cooking spray
• 10 oz asparagus (trimmed and cut diagonally into 2-inch pieces)
• 4 green onions (chopped)
• 12 grape or cherry tomatoes (halved)
• 1 cup skim milk
• 4 eggs
• 4 egg whites
• 2 tsp Dijon Mustard
• 1 1/2 tsp fresh thyme (or 1/2 tsp dried thyme)
• 1/4 tsp black pepper
• 1/2 cup cheddar cheese (shredded, reduced-fat)

Instructions:

• Preheat the oven to 350°F. Lightly spray a 9-inch glass pie pan with cooking spray.
• In a medium nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the asparagus and green onions for 4-5 minutes, or until soft. Arrange the asparagus mixture and the tomatoes in the pie pan.
• In a medium bowl, whisk together the remaining ingredients except the cheese. Pour the mixture over the vegetables. Sprinkle with the cheese.
• Bake for 30-35 minutes, or until a knife inserted in the center comes out clean. Let the quiche cool for about 10 minutes before slicing into 4 equal slices. Makes 4 serving.

Recipe adapted from diabetesfoodhub.org.

Tofu scramble with zucchini and cherry tomatoes

Ingredients:

• 2 tbsp Extra Virgin Olive Oil
• 1 med yellow onion (diced)
• 2 med zucchini (cut into half moons)
• 3 clove garlic (minced)
• 1 tsp turmeric
• 1 tsp salt
• 1/2 tsp basil
• 1/2 tsp fresh oregano
• 12 oz extra firm tofu
• 1 cup cherry tomatoes (halved)

Instructions:

• Heat a large skillet over medium heat and add the olive oil.
• Add the onion, zucchini, garlic and spices to the skillet. Crumble the tofu with your fingers into the skillet and stir to combine. Sauté until the veggies are softened, 5-7 minutes.
• Remove from the heat and stir in the cherry tomatoes. Makes 4 serving.

Recipe adapted from diabetesfoodhub.org.

Next steps:

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