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top-down view of a Mediterranean chopped salad in a ceramic bowl, neatly arranged before mixing. A jar of vinaigrette and parsley leaves sit on a white kitchen counter.

Easy Mediterranean chopped salad

A Traditional, Mediterranean chopped salad with crisp veggies, protein-rich chickpeas, feta cheese, and a fresh, herb-infused vinaigrette.
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Course: Main Course, Salad, Side Dish
Cuisine: Greek, Mediterranean
Prep Time: 10 minutes
Chill Time: 5 minutes
Total Time: 15 minutes
Servings: 6
Calories: 220kcal
Cost: 10$

Equipment

  • 1 Mixing bowl (Large enough to toss ingredients)
  • 1 Chef's knife (For uniform chopping of veggies)
  • 1 Salad spinner (For rinsing herbs and greens)
  • 1 Glass Jar (For shaking and storing dressing)

Ingredients

  • 1 English cucumber - Diced into ½-inch pieces
  • 2 tomatoes Ripe tomatoes - Quartered or halved cherry tomatoes
  • 2 peppers - Bell peppers red, yellow Chopped into small squares
  • ¼ Red onion - Finely diced
  • 1 can Chickpeas - Drained and rinsed
  • ½ cup olives (Kalamata olives) - Pitted and halved
  • ½ cup Feta cheese - Crumbled or cubed
  • 2 tablespoon Fresh parsley - mint, dill Chopped
  • 2 tablespoon vinegar - Red wine vinegar
  • 2 tablespoon honey
  • 3 tablespoon Extra virgin olive oil
  • 1 Fresh lemon - Juiced
  • 1 teaspoon oregano - Dried oregano
  • 1 clove Fresh garlic - Minced

Instructions 

  • Dice the vegetables into bite-sized pieces.
  • Whisk together olive oil, red wine vinegar, lemon juice, garlic, honey, oregano, salt, and pepper for the dressing.
  • Combine the diced vegetables, chickpeas, and olives in a large bowl.
  • Toss the salad with half of the dressing and fold in the fresh herbs.
  • Add crumbled feta and gently toss with the remaining dressing.

Notes

Nutrition information is automatically calculated, so should only be used as an approximation.

Nutrition

Serving: 1bowl | Calories: 220kcal (11%) | Carbohydrates: 20g (7%) | Protein: 7g (14%) | Fat: 14g (22%) | Saturated Fat: 3g (19%) | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Cholesterol: 10mg (3%) | Sodium: 400mg (17%) | Potassium: 400mg (11%) | Fiber: 6g (25%) | Sugar: 7g (8%) | Vitamin A: 500IU (10%) | Vitamin C: 40mg (48%) | Calcium: 80mg (8%) | Iron: 2mg (11%)