Mediterranean Island Salad with Pesto

Mediterranean Island Salad with Pesto Recipe - Spinach, Red Onion, Mandarin Oranges, Walnuts, Basil, Feta, and Avocado

Preparation time: 15 minutes | Servings: 4

Introduction

This Mediterranean Island Salad with Pesto is a refreshing and flavorful dish that combines the vibrant flavors of the Mediterranean with the creamy richness of avocado and the nuttiness of walnuts. The combination of fresh spinach, juicy mandarin oranges, tangy feta cheese, and zesty pesto dressing makes this salad a perfect choice for a light and satisfying meal.

History

The Mediterranean Island Salad with Pesto is inspired by the traditional Mediterranean diet, which is known for its emphasis on fresh fruits and vegetables, whole grains, and healthy fats. The use of pesto in this recipe adds a burst of flavor and richness that complements the other ingredients perfectly.

Ingredients

2 packages (6 oz each) ready-pac baby spinach
1 small red onion, sliced into rings
2 cans (11 oz each) mandarin oranges, drained
0.5 cup chopped walnuts
0.33 cup purchased basil pesto
0.33 cup white wine (or apple juice)
3 cups halved cherry or grape tomatoes (red and/or yellow)
1 cup crumbled feta cheese
2 california avocados, peeled, pitted and each cut into 10 wedges
optional: chopped fresh cilantro and/or whole pepperoncini peppers (taken from jar)

How to prepare

Divide the spinach evenly among four individual serving dishes.
Sprinkle each dish with onion rings, oranges, and walnuts.
To make the vinaigrette, whisk together the pesto and wine until well combined.
In a bowl, combine the tomatoes and feta cheese. Drizzle with 2 tbsp of the vinaigrette and toss to coat.
Place a portion of the tomato mixture in the center of each salad.
Arrange five avocado wedges in a star pattern around the tomato mixture.
If desired, sprinkle the salad with chopped cilantro and garnish with pepperoncini peppers.
Serve the remaining vinaigrette on the side.

Variations

For a vegan version of this salad, you can omit the feta cheese and use a dairy-free pesto.
You can add grilled shrimp or chicken to this salad for an extra protein boost.
Feel free to customize this salad with your favorite fruits, vegetables, and nuts.

Cooking Tips & Tricks

Be sure to drain the mandarin oranges well to prevent the salad from becoming too watery.

- Toasting the walnuts before adding them to the salad will enhance their nutty flavor.

- For a creamier dressing, you can blend the pesto with a bit of Greek yogurt or mayonnaise.

- If you prefer a lighter version of this salad, you can use a light vinaigrette dressing instead of the pesto.

Serving Suggestions

This salad can be served as a light lunch or dinner on its own, or as a side dish to accompany grilled chicken or fish. It pairs well with a glass of crisp white wine or a refreshing iced tea.

Cooking Techniques

The key to making this salad is to layer the ingredients in a visually appealing way, starting with the spinach as the base and arranging the avocado wedges in a star pattern around the tomato mixture. This will create a beautiful presentation that is sure to impress your guests.

Ingredient Substitutions

If you don't have mandarin oranges, you can use fresh orange segments or canned pineapple chunks instead. You can also substitute pine nuts or almonds for the walnuts, and goat cheese or mozzarella for the feta cheese.

Make Ahead Tips

You can prepare the vinaigrette and chop the vegetables and fruits ahead of time, but it's best to assemble the salad just before serving to prevent the ingredients from becoming soggy.

Presentation Ideas

To make this salad even more visually appealing, you can sprinkle it with chopped cilantro or parsley and garnish with pepperoncini peppers. Serve it in individual serving dishes or on a large platter for a stunning presentation.

Pairing Recommendations

This salad pairs well with a variety of main dishes, including grilled chicken, fish, or lamb. It also goes well with crusty bread or a side of couscous or quinoa.

Storage and Reheating Instructions

This salad is best enjoyed fresh, but any leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Be sure to store the vinaigrette separately and toss the salad just before serving to maintain its freshness.

Nutrition Information

Calories per serving

Each serving of this salad contains approximately 350 calories, making it a satisfying and nutritious meal option.

Carbohydrates

This salad is a good source of carbohydrates, with each serving providing approximately 25 grams. The carbohydrates in this dish come from the fruits, vegetables, and nuts, which are all healthy sources of energy.

Fats

The Mediterranean Island Salad with Pesto is a rich source of healthy fats, with each serving containing approximately 20 grams. The fats in this dish come from the avocado, walnuts, and pesto, which are all heart-healthy sources of monounsaturated fats.

Proteins

This salad is a moderate source of protein, with each serving providing approximately 10 grams. The protein in this dish comes from the feta cheese, which is a good source of calcium and protein.

Vitamins and minerals

The Mediterranean Island Salad with Pesto is packed with vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium. These nutrients are essential for overall health and well-being.

Alergens

This recipe contains nuts (walnuts) and dairy (feta cheese), so it may not be suitable for those with nut or dairy allergies.

Summary

Overall, the Mediterranean Island Salad with Pesto is a well-balanced and nutritious dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

The Mediterranean Island Salad with Pesto is a delicious and nutritious dish that is perfect for a light and refreshing meal. Packed with fresh fruits, vegetables, nuts, and a flavorful pesto dressing, this salad is sure to become a new favorite in your recipe repertoire. Enjoy!

How did I get this recipe?

I remember the joy I felt when I first stumbled upon this recipe for Mediterranean Island Salad with Pesto. It was a warm summer day, and I had decided to take a leisurely stroll through the bustling streets of a small Mediterranean island. As I meandered through the narrow cobblestone streets, the scent of fresh herbs and spices wafted through the air, drawing me towards a quaint little café tucked away in a corner.

Curiosity got the better of me, and I decided to step inside to see what delights awaited me. The café was cozy and welcoming, with colorful murals adorning the walls and the sound of laughter and chatter filling the air. I found a seat at a small table by the window and perused the menu, my eyes lighting up when I saw the description for the Mediterranean Island Salad with Pesto.

As soon as the dish arrived at my table, I knew I was in for a treat. The vibrant colors and fresh aromas of the salad captivated my senses, and with the first bite, I was transported to a culinary paradise. The crisp greens, juicy tomatoes, tangy olives, and creamy feta cheese were perfectly complemented by the fragrant basil pesto dressing, creating a harmonious symphony of flavors that danced on my taste buds.

I was determined to recreate this masterpiece in my own kitchen, so I asked the friendly chef if he would be willing to share his secret recipe with me. With a twinkle in his eye, he agreed and invited me into his bustling kitchen to learn the art of making Mediterranean Island Salad with Pesto.

The chef, whose name was Giorgio, guided me through each step of the recipe with patience and expertise. He showed me how to make the perfect basil pesto, crushing fresh basil leaves with garlic, pine nuts, and Parmesan cheese in a mortar and pestle until they formed a smooth, fragrant paste. He then whisked in extra-virgin olive oil until the pesto was silky and emerald green, the scent of basil filling the air.

Next, Giorgio taught me how to assemble the salad with care and precision. He tossed crisp lettuce leaves, ripe tomatoes, briny olives, and creamy feta cheese in a large bowl, drizzling them with the basil pesto dressing and gently tossing everything together until the flavors melded harmoniously.

As I took my first bite of the salad that I had helped create, I felt a sense of pride and accomplishment wash over me. The flavors were just as vibrant and delicious as I remembered, transporting me back to that sunny afternoon on the Mediterranean island.

From that day on, the Mediterranean Island Salad with Pesto became a staple in my culinary repertoire. I would prepare it for family gatherings, dinner parties, and quiet nights at home, always delighting in the memories of that fateful day when I learned the art of making this exquisite dish.

Over the years, I have added my own personal touch to the recipe, experimenting with different ingredients and variations to make it my own. But no matter how many times I make it, the flavors of the Mediterranean Island Salad with Pesto always bring me back to that magical moment when I first discovered its enchanting taste.

As I sit here now, reminiscing about that unforgettable experience, I am filled with gratitude for the gift of cooking and the joy it has brought me over the years. And as I prepare to pass this recipe down to future generations, I do so with a heart full of love and a soul brimming with memories of the Mediterranean island that sparked my culinary journey.