Chopped Mediterranean Salad
User Reviews
5
Chopped Mediterranean Salad
Description
This Chopped Mediterranean Salad recipe calls for dicing all vegetables into similarly sized pieces for even texture and ease of eating. The base includes romaine and radicchio for a mix of crisp and slightly bitter leafy greens, complemented by cool cucumbers, sweet grape tomatoes in two colors, and diced red and orange bell peppers adding sweetness and color. Red onion slices and chickpeas contribute sharpness and protein respectively, while chopped kalamata olives and crumbled feta add salty, briny flavors.
The dressing is prepared by shaking together red wine vinegar, olive oil, balsamic vinegar, honey, finely diced shallot, minced garlic, Dijon mustard, oregano, salt, and pepper. Half the dressing is tossed with the salad ingredients so they are well coated. The remaining feta is sprinkled on top as a finishing touch along with extra olives if desired. The salad can be refrigerated and dressed in advance for convenience.
This salad offers a refreshing combination of textures and Mediterranean flavors, suitable as a side dish or light meal. The vinaigrette provides a balance of acidity and subtle sweetness enhancing the freshness of the vegetables and richness of the cheese, making it suitable for preparing ahead to allow flavors to meld.
Ingredients
- 2 heads romaine lettuce about 6 cups - chopped, hearts
- 3 cups radicchio chopped
- 1 cup cucumber English, diced
- 1 cup grape tomato quartered, red
- 1 cup grape tomatoes quartered, yellow
- 1 red bell pepper diced
- 1 bell pepper diced, orange
- 1/2 cup red onion diced
- 15 oz chickpeas rinsed and drained, canned
- 1/2 cup kalamata olives chopped
- 1 cup feta cheese divided, crumbled
Red Wine Vinaigrette:
- 3 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 tablespoon honey or maple syrup
- 1 tablespoon shallot very finely diced
- 2 cloves garlic minced
- 1 tablespoon Dijon mustard
- 1 teaspoon oregano dried
- salt to taste
- black pepper to taste
Instructions
- Prep all the ingredients, dice them so that they are all approximately the same size, and add them to a large bowl.
- Also, add the chickpeas and 2/3 of the crumbled feta.
- After that, add the ingredients for the red wine vinaigrette to a jar. Close with the lid and shake until well combined.
- Pour half of the vinaigrette mixture over the salad and toss to combine. Taste and add more vinaigrette if needed. Also, you can make it in advance and store it in the fridge for 5 days.
- Add the remaining crumbled feta on top of the salad, garnish with more kalamata olives, and serve.
- Or cover and refrigerate until ready to serve.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 368 kcal
% Daily Value*
| Calories | 368kcal | 18% |
| Carbohydrates | 35g | 12% |
| Protein | 14g | 28% |
| Fat | 21g | 32% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 33mg | 11% |
| Sodium | 1049mg | 44% |
| Potassium | 815mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 12g | 24% |
| Vitamin A | 7692IU | 154% |
| Vitamin C | 94mg | 104% |
| Calcium | 289mg | 29% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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