Research shows that consuming a Mediterranean style diet reduces cardiovascular disease risk, can lower inflammation, weight, and even blood sugar levels (1,2). Daily, this includes a generous amount of colorful vegetables, beans, nuts, herbs, spices, fruits, olive oil, whole grains, and fish (2).
Ingredients for bowl
1 small cucumber or ½ large cucumber
1/2 bell pepper chopped in bite sized pieces
2 cups of spring greens (can also use spinach or arugula)
¼ cup of tahini sauce (can also use hummus)
½ cup canned chickpeas
Ingredients for sauce
1/2 cup tahini
1/2 cup fresh lemon juice
2 tablespoon olive oil
2 pinches of ground cumin
1/2 teaspoon sea salt
2 tablespoons water
In a small bowl, whisk the tahini, lemon juice, olive oil, cumin, and sea salt. Stir in the water, small amounts at a time, and whisk until creamy. You may need more or less water to get the right consistency.
Preheat the oven to 400F. Make sure to drain and rinse the chickpeas.
Using a paper towel, spread the chickpeas to dry them off. Move them onto a baking sheet with foil or parchment paper and drizzle it with a small amount of olive oil, a pinch of sea salt, and cumin.
Roast them for 15-20 minutes, they should be crispy.
For the bowl:
Put all ingredients together in a bowl and top with chickpeas, then drizzle with tahini dressing.
- Preventing Heart Disease. (2019, January 30). Retrieved from https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/
- Diet Review: Mediterranean Diet. (2019, May 22). Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/