5 Simple Tricks to Make the BEST Mediterranean Salad EVER | Vegan and Vegetarian Meal Ideas

chickpeas

🥗Healthier: black beans

💰Cheaper: canned beans

Both alternatives provide similar protein content.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil has a higher smoke point, while vegetable oil is more budget-friendly.

Make vegan feta by mixing 2 tablespoons white miso paste, 2 tablespoons olive oil, 2 tablespoons nutritional yeast, 2 cloves garlic, 1/3 cup apple cider vinegar, juice from 1 lemon, salt, pepper, garlic powder, and Italian seasoning in a bowl or measuring cup.

Cut the extra firm tofu into small cubes, roughly 1/2 to 1/4 inch.

Place the cubed tofu in a container and pour the marinade over it, ensuring all pieces are coated.

Seal the container, shake it, and refrigerate. Let it marinate overnight, or ideally 24 to 48 hours for best flavor.

Prepare the lemon vinaigrette by zesting and juicing 1 lemon, then combining the zest, juice, 2 tablespoons red wine vinegar, 2 tablespoons Dijon mustard, salt, pepper, oregano, and 1/2 cup oil in a container.

Use an immersion blender to blend the vinaigrette until creamy, or shake it in a jar with a lid.

For the salad, chop a couple of cans of chickpeas, a few cups of cherry tomatoes, 4 cucumbers (thinly sliced), 1 red pepper (diced), 1 red onion (diced), and add fresh basil, dried parsley, blueberries, and artichokes to a bowl.

Add the marinated tofu feta and drizzle with the lemon vinaigrette, mixing gently to coat without making it mushy.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary