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Lunch | Side

Mediterranean Cucumber and Tomato Salad

  • 20 Mins

    Prep Time

  • 0 Mins

    Cook Time

  • 6

    Servings

  • 236

    Calories

  • 15g

    Fat

  • 20g

    Carbs

  • 9g

    Protein

Recommended For:

Rheumatoid Arthritis

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Ingredients

  • ½ Medium Red Onion
  • Kosher Salt, to taste
  • ¼ Cup Red Wine Vinegar
  • 1 Lemon, zested and juiced
  • 1 Tsp Honey
  • 1 Tsp Dried Oregano
  • ¼ Cup Extra Virgin Olive Oil
  • 4 Medium, Vine-Ripened Tomatoes, chopped
  • ½ Cup Kalamata Olives, halved and pitted
  • 1 English Cucumber, halved lengthwise and then cut into half moons
  • 1 Can (15 oz.) Cannellini Beans, drained and rinsed
  • ½ Cup Crumbled Feta Cheese
  • Salt and Pepper, to taste

What You’ll Need

  • Small Bowls (2), Large Bowl

  • Cutting Board

  • Knife

  • Whisk

  • Measuring Cups (liquid & dry)

  • Measuring Spoons

  • Microplane/Lemon Zester

  • DDairy:

    Replace feta cheese with a dairy-free version or omit

Instructions

  • 1.

    Soak Onion Make a bowl of salted ice water and soak the thinly sliced red onion for 15 minutes.

  • 2.

    Whisk Together Vinaigrette Whisk together the vinegar, lemon juice, lemon zest, honey and dried oregano. Add ½ teaspoon salt and ¼ teaspoon pepper. Whisk in the olive oil until well mixed.

  • 3.

    Assemble Salad In a large bowl, add the chopped tomatoes, olives, cucumbers, and cannellini beans. Pour vinaigrette over vegetables and mix thoroughly.

  • 4.

    Garnish & Serve Sprinkle with feta cheese and adjust salt and pepper as needed.

Recipe adapted from foodnetwork.com

Nourishment Notes

Extra Virgin Olive Oil

Extra virgin olive oil contains monounsaturated fats. This type of fat may help to reduce inflammation associated with rheumatoid arthritis.

Tomatoes

Tomatoes are rich in antioxidants, particularly lycopene. Lycopene has been shown to reduce the risk of heart disease, a condition common in those with RA.

Cucumbers

Cucumbers contain a variety of nutrients and a polyphenol called lignin. Studies show that a diet high in lignin is protective against heart disease, a common condition in those with RA.

Cannellini Beans

Cannellini beans are rich in folate, an important nutrient for those with RA as certain types of drugs increase your folate needs.

RA Cooking Tips

  • Onion

    Try using a mandoline or purchasing pre-cut onions.

  • Lemon

    Omit zest and purchase lemon juice.

  • Kalamata Olives

    Purchase jarred olives that are precut with the pit removed. Use a jar opener to open lid.

  • English Cucumber

    Try cutting with a mandoline.

  • Canned Beans

    Open with an electric can opener.

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