Characteristics

This is a delicious salad that incorporates a blend of Mediterranean flavors using raw, vegan feta cheese, and can be enjoyed anytime for breakfast, lunch or dinner! It provides healthy carbohydrates, fat, and protein, as well as lots of vitamins, minerals, phytonutrients, and antioxidants. Being 100% plant-based, it is naturally high in fiber and cholesterol-free. It is great on its own or as a side to other wholesome, plant foods.

PREP TIME: < 15 mins (+ time to make your raw Feta cheese)
SERVINGS: not set, make according to personal needs

  • 100% whole-food
  • 100% plant-based (vegan)
  • Raw
  • Grain-free
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Peanut-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • Green Leaf Lettuce (organic)
  • Tomatoes (organic)
  • Kalamata Olives (organic)
  • Red Onions (organic)
  • Green Peppers (organic)
  • Raw, Vegan Feta Cheese)
  • Raw Cashews (organic)
  • Balsamic Vinegar (organic)
  • Black Pepper (organic)
  • Unrefined Salt

TOOLS:

  • Salad Spinner (optional)
  • Cutting Board

Preparation Steps

  1. Make your raw vegan feta cheese ahead of time to have on hand for this salad and other dishes.
  2. Rinse lettuce leafs and dry in salad spinner, as needed.
  3. Cut up lettuce leafs with a knife, vertically and horizontally into bite size pieces. Transfer to familial or individual salad bowl(s).
  4. Rinse the tomato(es) and cut up into cubes or thin wedge slices. Transfer to salad bowl(s).
  5. Peel onion, cut a desired amount (store the rest), and chop finely. Transfer to salad bowl(s).
  6. Rinse the bell pepper(s), remove the core, and chop into cubes. Transfer to salad bowl(s).
  7. Add in some cashews and crumble your vegan Feta cheese on top.
  8. Add in some balsamic vinegar and black pepper and mix together, as desired. Enjoy.

Meal Nutritional Benefits

Green lettuce:

  • good source of: water, fiber, potassium, calcium, phosphorus, vitamin A, vitamin C and magnesium
  • contain antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system
  • for more information, visit the green leaf lettuce detailed overview from About.com

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
  • for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Olives:

  • great source of monounsaturated fats
  • good source of (in descending order): iron, vitamin E, fiber and copper
  • have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
  • for more information, visit the olives detailed overview from World’s Healthiest Foods

Onions (Red):

  • good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
  • promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
  • reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
  • have anti-inflammatory and anti-bacterial activity
  • for more information, visit the onions detailed overview from World’s Healthiest Foods

Cashew Nuts:

  • good source of (in descending order): copper, magnesium, tryptophan and phosphorus
  • Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
  • Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
  • Lower risk of weight gain when consumed on a regular basis
  • for more information, visit the cashews detailed overview from World’s Healthiest Foods

Balsamic Vinegar:

  • Contains antioxidants, as well as antibacterial and antiviral properties
  • Enhances healthy digestion and weight maintenance as it can suppress appetite and increase the amount of time it takes for the stomach to empty
  • Can help regulate blood sugar, cholesterol and blood pressure, and is linked to positive effects on the cardiovascular system
  • For more information, read about the health benefits of balsamic vinegar

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the black pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it