Sweet and Tangy Middle Eastern Salad with Dijon and Pine Nuts

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A colourful and wholesome gluten-free, GERD-friendly salad bursting with sweet, zesty, tangy, and savoury flavours—perfect for a refreshing meal or side dish.

Sweet and Tangy Middle Eastern Salad with Dijon and Pine Nuts

This vibrant salad combines crisp cabbage, sweet cranberries, tangy pomegranate seeds, creamy tahini, and toasted pine nuts for a balanced blend of flavours, while chickpeas and parsley provide a hearty, protein-rich boost, making it a refreshing and nutrient

Ingredients (Serves 2-3):

2 cups shredded cabbage (red, green, or a mix)
1/2 cup cooked chickpeas (drained and rinsed)
1 small apple (e.g., Braeburn or Granny Smith), thinly sliced or julienned
2 tablespoons dried cranberries
2 tablespoons pomegranate seeds
1 teaspoon za’atar
1/4 teaspoon sumac (optional, for garnish)
1/2 tablespoon tahini (optional, for richness)
1 tablespoon fresh parsley or mint, chopped
2 tablespoons pine nuts, toasted

For Soaking:

1 tablespoon apple cider vinegar
1/2 teaspoon honey

Dressing:

1 tablespoon apple cider vinegar
1/2 tablespoon honey
1 tablespoon olive oil
1/2 teaspoon Dijon mustard
1/4 teaspoon za’atar (optional, for extra seasoning)
Salt to taste

Instructions:

Soak the Apples and Cranberries:
- In a small bowl, combine 1 tablespoon apple cider vinegar and 1/2 teaspoon honey. Add the sliced apples and dried cranberries. Toss to coat and set aside while preparing the rest of the salad.
Toast the Pine Nuts:
- Heat a dry skillet over medium heat. Add the pine nuts and toast for 2-3 minutes, shaking the pan frequently until golden brown and fragrant. Set aside.
Prepare the Salad:
- In a large bowl, combine the shredded cabbage, chickpeas, pomegranate seeds, and za’atar.
Make the Dressing:
- In a small bowl, whisk together 1 tablespoon apple cider vinegar, honey, olive oil, Dijon mustard, tahini (if using), and a pinch of salt. Add 1/4 teaspoon za’atar for extra spice, if desired.
Toss the Salad:
- Drain the soaked apples and cranberries (reserve a bit of the soaking liquid if desired for added tang). Add them to the salad bowl. Pour the dressing over the salad and toss gently to coat.
Serve and Garnish:
- Plate the salad and sprinkle with toasted pine nuts, fresh parsley or mint, and a pinch of sumac for a final tangy touch. Serve immediately!

Health Insights:

Sumac: Packed with antioxidants and adds a vibrant citrusy flavour.
Pine Nuts: A good source of healthy fats, protein, and magnesium, supporting energy and heart health.
Apple Cider Vinegar: May support digestion and regulate blood sugar levels.
Cabbage: High in fibre and vitamin C, promoting gut and immune health.
Cranberries: Provide natural sweetness and antioxidants for heart and urinary health.

GERD-Friendly Notes:

Apple Cider Vinegar: Used sparingly, ACV can be well-tolerated by some GERD sufferers and may even aid digestion. If it doesn’t suit you, substitute with lemon juice or omit entirely.
Cabbage: A gentle vegetable for GERD, especially when eaten raw, as it’s non-acidic and low in fat.
Tahini: While tahini is GERD-friendly in small amounts, feel free to omit if you’re particularly sensitive to fats.
Pine Nuts: These add healthy fats but use sparingly if high-fat foods are a trigger for you.
Dijon Mustard: A small amount is usually fine for GERD sufferers, but adjust based on your tolerance.
Avoid Overeating: Enjoy this salad as a satisfying but light meal to prevent overfilling your stomach, which can exacerbate GERD symptoms.

Why not try some of my other delicious recipes & videos by clicking here, and explore more insights about health, diet, and well-being in my blog posts!

Don’t forget to visit the rest of my website for helpful tips on managing GERD, gluten-free meals, and maintaining overall wellness.

You can also find links to some of my personal stories and health journey, offering a deeper connection between food and healing

Just the Start!

These recipes are just the start of your journey to healthier, more enjoyable meals that fit your lifestyle and dietary needs. Whether you’re dealing with Celiac Disease, GERD, or just looking for some nutritious meal ideas, I hope these recipes inspire you to get creative in the kitchen. Remember, eating well doesn’t have to be boring or complicated—it can be delicious and satisfying too!

Overtime I will be adding more recipes, putting links, shopping lists, add videos and tailored for different needs Please bear with me … it’s a work in progress!

If you try any of these recipes, I’d love to hear how they turned out! Feel free to share your thoughts or any tweaks you made to suit your taste. Happy cooking!