Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables
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Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables

Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Looking to elevate your salad game? Roasted vegetables add a warm, caramelized sweetness that takes salads to a whole new level. This Tahini Harvest Salad features roasted Brussels sprouts and cauliflower, perfectly paired with protein-packed white northern beans and a creamy tahini dressing. Roasting vegetables can make them easier to digest compared to eating them raw. The cooking process breaks down some of the tough fibers, making the vegetables more tender and easier for your body to process.


Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Why You Should Try This Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables Recipe?


Plant-Powered Protein: This dish is packed with plant-based protein from white northern beans keeping you satisfied and energized.


Fiber-rich: this salad boasts a triple threat of fiber from Brussels sprouts, cauliflower, and beans, promoting gut health and keeping you feeling fuller for longer.


Seasonal ingredients: Brussels sprouts and cauliflower are at their peak during the cooler months, making this a delicious way to incorporate more seasonal vegetables in your diet.





Ingredients For One Serving:



Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

  • 1 cup Brussels sprouts, trimmed and halved

  • 1 cup cauliflower florets

  • 1 tablespoon olive oil

  • 1 cup cooked white northern beans, rinsed if canned

  • 1 tablespoon zaatar spice blend

  • Tahini Dressing:

    • 1 tablespoon tahini paste

    • 2 tablespoons lemon juice

    • 1 garlic clove, minced

    • 2 tablespoons water

    • 1 teaspoon ground cumin

    • Salt and black pepper to taste

  • 1 tablespoon roasted pumpkin seeds, for garnish












Total Nutrition:

Calories: 600 kcal per serving

Protein: 30g

Fat: 27g

Carbohydrates: 69g

Fiber: 20g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.



Directions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

  2. Toss Brussels sprouts and cauliflower florets with olive oil and spread on the prepared baking sheet. Roast for 20-25 minutes, or until tender-crisp and slightly browned.

  3. While the vegetable roast, rinse and drain canned white northern beans (if using) and toss with zaatar spice blend.

  4. In a small bowl, whisk together tahini, lemon juice, garlic, water, cumin, salt, and pepper for the dressing.

  5. Once the vegetables are roasted, assemble the salad by combining roasted Brussels sprouts, cauliflower, dressed white northern beans, and the desired amount of tahini dressing in a serving bowl.

  6. Garnish with roasted pumpkin seeds and serve immediately. Mayazbites Tip: Feel free to customize this recipe! Add any vegetable you like or your favorite choice of beans to boost your protein content.




Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Some Nutrition Benefits of Cauliflower: Cruciferous Powerhouse


Low in Calories: Cauliflower is low in calories, making it a great option for those looking to manage their weight or reduce calorie intake.


High in Fiber: It's rich in fiber, which is beneficial for digestive health. Fiber helps promote regular bowel movements, prevents constipation, and supports a healthy gut microbiome.


Rich in Vitamins and Minerals: Cauliflower is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients are important for overall health and well-being.


Antioxidant Properties: Cauliflower contains various antioxidants, such as beta-carotene, quercetin, and kaempferol, which help protect cells from damage caused by free radicals and reduce the risk of chronic diseases like heart disease and cancer.


Supports Heart Health: The fiber, antioxidants, and anti-inflammatory compounds in cauliflower may contribute to heart health by lowering cholesterol levels, reducing blood pressure, and improving blood vessel function.


Versatile Cooking Ingredient: Cauliflower can be used in various ways in cooking, such as steaming, roasting, sautéing, or even mashed as a low-carb alternative to mashed potatoes. This versatility makes it easy to incorporate into a wide range of dishes.


Supports Bone Health: Cauliflower is a good source of vitamin K, which is important for bone health and helps improve calcium absorption. Adequate vitamin K intake may reduce the risk of osteoporosis and fractures.


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