Mediterranean Diet Fresh and Tangy Sprout Salad
Brighten your table with this Mediterranean Diet Fresh and Tangy Sprout Salad, a vibrant and nutrient-packed dish bursting with bold flavors and wholesome ingredients. Perfect for a healthy lifestyle, this easy salad combines crisp alfalfa sprouts, creamy chickpeas, juicy cherry tomatoes, crunchy cucumber, and briny kalamata olives, all topped with crumbled feta cheese for a balanced bite. A zesty dressing of extra virgin olive oil, lemon juice, and red wine vinegar, enhanced with dried oregano, ties the flavors together beautifully. Ready in just 20 minutes with no cooking required, this refreshing salad is ideal as a quick side dish or light main course, offering a healthy, Mediterranean-inspired twist that’s sure to delight.
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Recipe Information
Ingredients
- 1 cup alfalfa sprouts
- 1 cup chickpeas
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the alfalfa sprouts and set them aside to dry.
Rinse and drain the chickpeas if using canned; otherwise, ensure cooked chickpeas are ready.
Slice cherry tomatoes in half.
Peel and dice the cucumber into small cubes.
Finely chop the red onion.
Cut the kalamata olives in half and remove the pits if necessary.
Crumble the feta cheese into small pieces.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, and dried oregano. Season with salt and black pepper to taste.
In a large mixing bowl, combine the alfalfa sprouts, chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
Pour the dressing over the salad ingredients and gently toss until everything is well combined and coated with the dressing.
Let the salad sit for at least 10 minutes before serving to allow the flavors to meld.
Serve as a refreshing side dish or light main course.
Nutrition Facts
Calories |
1317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.7 g | 121% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3493 mg | 152% | |
| Total Carbohydrate | 92.3 g | 34% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 20.9 g | ||
| Protein | 34.8 g | 70% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 679 mg | 52% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1494 mg | 32% | |
*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.
