Heart-Healthy Classic Chopped Salad
Elevate your mealtime with this vibrant and nutritious Heart-Healthy Classic Chopped Salad, a delightful twist on the traditional chopped salad that prioritizes bold flavors and wholesome ingredients. Packed with crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumbers, and bell peppers, this colorful creation is complemented by creamy avocado, tangy reduced-fat feta cheese, and nutrient-rich chickpeas. A zesty homemade dressing featuring extra-virgin olive oil, fresh lemon juice, Dijon mustard, and garlic powder ties everything together, offering a perfect balance of freshness and flavor. Enhanced by briny Kalamata olives and a sprinkle of spices, this quick-to-prepare salad is ideal for busy weeknights or as a crowd-pleasing dish at gatherings. Perfect for anyone seeking heart-healthy recipes, this salad makes wellness taste delicious!
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Recipe Information
Ingredients
- 1 head Romaine lettuce
- 1 Cucumber
- 200 grams Cherry tomatoes
- 1 Red bell pepper
- 0.5 Red onion
- 1 Avocado
- 50 grams Kalamata olives
- 200 grams Chickpeas (canned, drained and rinsed)
- 50 grams Feta cheese, reduced-fat
- 2 tablespoons Extra-virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse and dry all the fresh produce.
Chop the Romaine lettuce into bite-sized pieces and place in a large serving bowl.
Dice the cucumber, halve the cherry tomatoes, chop the red bell pepper, and thinly slice the red onion. Add all to the bowl.
Cut the avocado in half, remove the pit, and dice the flesh into cubes. Add it to the salad.
Slice the Kalamata olives in half and add to the salad along with the rinsed chickpeas.
Crumble the reduced-fat feta cheese over the top of the salad ingredients.
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, garlic powder, salt, and black pepper to create the dressing.
Drizzle the dressing over the salad and toss gently to combine all the ingredients and ensure they are evenly coated with the dressing.
Serve immediately or store in the refrigerator for up to one hour before serving to keep the salad crisp.
Nutrition Facts
Calories |
1233 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.1 g | 100% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 3095 mg | 135% | |
| Total Carbohydrate | 109.5 g | 40% | |
| Dietary Fiber | 40.3 g | 144% | |
| Total Sugars | 31.3 g | ||
| Protein | 40.2 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 712 mg | 55% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 3622 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
