Recipes

Greek Horta & Chickpea Salad

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Reprinted from Cultured: How Ancient Foods Can Feed Our Microbiome by arrangement with Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2019, Katherine Harmon Courage.

Greek cuisine can be beautiful for its simplicity and its purity of ingredients. This is a recipe for a simple salad inspired by my meals in the Greek countryside and a prebiotic-filled recipe from the Stanford scientists Justin and Erica Sonnenburg’s book The Good Gut. This dish works as a side or can be served on its own for a filling lunch.

Ingredients:

  • chickpeas (just half a cup of which has more than a third of the daily recommended amount of fiber)
  • horta (no foraging required: you can use dandelion, mustard, and/or other greens from the market)
  • bell pepper (any color)
  • red onion
  • olives (pits removed)
  • lemon juice
  • olive oil
  • feta cheese*
  • salt and pepper

Method

Cook chickpeas or used drained canned ones. Place about four cups in a large bowl.. Slightly wilt a bunch or two of greens (the more variety, the better) with a little water on the stovetop or in the microwave. Core and chop one or two bell peppers. Finely slice half a red onion. Halve the olives. Combine the vegetables in a large bowl with the chickpeas and stir to mix. Squeeze lemon juice and drizzle olive oil over the top. Toss to coat. Top with feta cheese* and salt and pepper to taste.

*For our Gutbliss following, we recommend foregoing the feta, as dairy can negatively impact the gut. For more information on dairy and gut health, check out Dr. Chutkan’s book Gutbliss.

Katherine Harmon Courage

Katherine Harmon Courage is an award-winning freelance journalist, editor, and author. She is the author of Cultured: How Ancient Foods Can Feed Our Microbiome and Octopus! The Most Mysterious Creature In the Sea. Her work has also been featured in The Best American Science and Nature Writing.

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