Mediterranean Diet Chop Salad
Bursting with vibrant colors and flavors, this Mediterranean Diet Chop Salad is a refreshing, nutrient-packed dish perfect for healthy eating enthusiasts. Loaded with crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumbers, and sweet red bell peppers, it's a symphony of textures complemented by the briny richness of kalamata olives and creamy feta cheese. Protein-packed chickpeas add substance, while fresh parsley and a tangy homemade dressing of extra virgin olive oil, lemon juice, and oregano elevate the salad with Mediterranean flair. Ready in just 20 minutes, this no-cook recipe is an easy, gluten-free option for a light lunch, side dish, or picnic favorite. Whether you're following the Mediterranean diet or simply craving a wholesome, delicious salad, this recipe offers bold flavors and wholesome goodness in every bite.
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Recipe Information
Ingredients
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 red bell pepper
- 1 small red onion
- 0.5 cup kalamata olives
- 1 can (15 oz) chickpeas
- 0.5 cup feta cheese
- 0.25 cup fresh parsley
- 1 head romaine lettuce
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by halving the cherry tomatoes and set them aside in a large mixing bowl.
Peel and dice the cucumber into small cubes, then add them to the bowl with the tomatoes.
Core and dice the red bell pepper and slice the red onion thinly; add both to the mixing bowl.
Slice the kalamata olives in halves and add them to the rest of the vegetables.
Rinse the canned chickpeas under cold water, drain them thoroughly, and add to the bowl.
Crumble the feta cheese into the bowl and sprinkle with finely chopped fresh parsley.
Chop the romaine lettuce into bite-sized pieces and toss it into the salad bowl.
In a small bowl or jar, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss everything well to combine all ingredients thoroughly.
Let the salad sit for 5 minutes to allow flavors to meld before serving. Adjust seasoning if necessary.
Serve the Mediterranean Chop Salad chilled. Enjoy!
Nutrition Facts
Calories |
1923 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.3 g | 148% | |
| Saturated Fat | 23.1 g | 116% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3688 mg | 160% | |
| Total Carbohydrate | 179.5 g | 65% | |
| Dietary Fiber | 55.9 g | 200% | |
| Total Sugars | 42.6 g | ||
| Protein | 62.2 g | 124% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 1025 mg | 79% | |
| Iron | 24.6 mg | 137% | |
| Potassium | 3693 mg | 79% | |
*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.
