Nut-Free Classic Chopped Salad
Bright, fresh, and bursting with Mediterranean flavors, this Nut-Free Classic Chopped Salad is a wholesome twist on a timeless favorite. Perfectly crunchy romaine lettuce serves as the base for a vibrant mix of cherry tomatoes, crisp cucumbers, sweet red bell pepper, and tangy red onion. Feta cheese and briny Kalamata olives add a satisfying depth of flavor, while a zesty homemade dressing made with extra virgin olive oil, fresh lemon juice, garlic, and Dijon mustard ties everything together flawlessly. Best of all, this easy-to-make salad comes together in just 20 minutes, making it an ideal choice for a quick lunch, dinner side, or healthy meal prep. With no nuts in sight, it’s a crowd-pleaser designed for those with dietary restrictions or a love of Mediterranean-inspired cuisine!
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Recipe Information
Ingredients
- 1 head Romaine lettuce
- 1 cup Cherry tomatoes
- 1 large Cucumber
- 1 medium Red bell pepper
- 0.25 small Red onion
- 0.5 cup Feta cheese
- 0.5 cup Kalamata olives
- 0.25 cup Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 clove Garlic
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Wash and dry the romaine lettuce. Chop the lettuce into bite-size pieces and place in a large salad bowl.
Rinse the cherry tomatoes and halve them. Add to the salad bowl.
Peel the cucumber and dice it into small cubes. Add to the salad bowl.
Remove the seeds and core from the red bell pepper. Dice it into small pieces and add to the salad.
Thinly slice the red onion and add it to the salad bowl.
Add the crumbled feta cheese and halved Kalamata olives to the salad.
In a separate small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, grated garlic, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the chopped salad and toss everything together until well combined.
Serve immediately or chill in the refrigerator for 10-15 minutes before serving to let the flavors meld.
Nutrition Facts
Calories |
1228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.4 g | 135% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3766 mg | 164% | |
| Total Carbohydrate | 61.3 g | 22% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 21.4 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 815 mg | 63% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2502 mg | 53% | |
*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.
