5 from 4 votes
Mediterranean Artichoke and Tomato Salad
Fresh and flavorful Mediterranean Artichoke and Tomato Salad with a simple lemon garlic dressing. This easy dish is tossed with juicy bursts of tomatoes, creamy avocado, zippy red onion, artichoke hearts, chickpeas, and fresh parsley.
Prep Time
15 mins
Refrigeration time
1 hr
Total Time
1 hr 15 mins
Servings:
4
servings
Calories:
416 kcal
Course:
Side Dish, Main Course, Salad
Cuisine:
Mediterranean, Greek
Ingredients
- 2 cups cherry tomato halved
- 1 avocado cubed, Hass variety
- 1 red onion sliced
- 15 ounces artichoke hearts one can or jar, quartered, marinated
- 15 ounces chickpeas one can
- 1/4 cup parsley minced
Dressing:
- black pepper to taste, kosher salt
- salt to taste, kosher salt
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon Dijon mustard
- 2 tablespoons lemon juice fresh
- 1 tablespoon lemon zest
- 1 garlic minced
- 1 teaspoon sumac
Instructions
- In a salad bowl add the tomatoes, avocado, onion, artichokes, chickpeas, and parsley.
- To a small jug add all the dressing ingredients and shake to emulsify. Pour over the dressing and toss to combine.
- Refrigerate for 1 hour, then give it a toss and serve!
Cup of Yum
Notes
- This will keep fresh for about 3-4 days in an airtight container in the refrigerator.
- Use firm but ripe avocados
- If you like, you may use vine-ripened tomatoes in place of cherry tomatoes.
- You may use canned chickpeas, and if you prefer making some from scratch then check out my post on how to cook chickpeas.
- Use fresh garlic and fresh lemon juice if possible.
Nutrition Information
Serving
1serving
Calories
416kcal
(21%)
Carbohydrates
31g
(10%)
Protein
9g
(18%)
Fat
30g
(46%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
13g
(65%)
Sodium
1338mg
(56%)
Potassium
642mg
(14%)
Fiber
12g
(48%)
Sugar
5g
(10%)
Vitamin A
1837IU
(37%)
Vitamin C
57mg
(63%)
Calcium
90mg
(9%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 416
% Daily Value*
| Serving | 1serving | |
| Calories | 416kcal | 21% |
| Carbohydrates | 31g | 10% |
| Protein | 9g | 18% |
| Fat | 30g | 46% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 13g | 65% |
| Sodium | 1338mg | 56% |
| Potassium | 642mg | 14% |
| Fiber | 12g | 48% |
| Sugar | 5g | 10% |
| Vitamin A | 1837IU | 37% |
| Vitamin C | 57mg | 63% |
| Calcium | 90mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.