5 from 3 votes
Mediterranean Chopped Salad
Served as a side dish or stuffed in a soft pita with falafel or shawarma, with a smear of fresh hummus…oh my. Seriously yummy!
Servings:
12
to 14 servings
Calories:
172 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 3 c. cherry tomato quarter the tomatoes if they are large, halved or grape tomato
- 2 English cucumber diced, or 8 smaller Persian cucumbers
- 2 bell pepper seeded and diced, red
- 2 carrot peeled and thinly sliced into coins, large
- 1 white onion diced, large
- 2 c. arugula rough chopped
- 6 scallions thinly sliced
- 6 garlic minced, large cloves
- ⅓ c. cilantro fresh, minced
- ⅓ c. mint minced, fresh
- ⅓ c. parsley fresh, minced
- 1 15- oz. chickpeas garbanzo beans, rinsed and drained, canned
- For the Salad Dressing:
- ¼ c. apple cider vinegar
- lemon juice and zest of 3 large lemons
- ¼ c. extra-virgin olive oil
- 2 tsp. sumac ground
- 2 tsp. cumin
- 1 tsp. cinnamon
- salt to taste, Kosher salt and freshly ground
- black pepper to taste, Kosher salt and freshly ground
- to finish the salad:
- ¼ c. pine nuts toasted
Instructions
for the salad:
- In a very large bowl, combine all salad ingredients. Fold to combine.
Cup of Yum
for the salad dressing:
- In a small bowl, whisk together all salad dressing ingredients. Pour over salad and fold to combine. Refrigerate for 1 hour before serving, to let flavors mingle.
to finish the salad:
- Gently fold salad to incorporate the dressing again. Add half the pine nuts and fold again. Sprinkle remaining pine nuts over top of salad. Serve.
- This salad is most crisp the day it is made, but leftovers can be enjoyed for another day or so. This makes a large amount of salad, great for a big group. Divide all ingredients in half for a smaller salad.
Notes
- Inspired by the wonderful chopped salads we ate when visiting Egypt.
Nutrition Information
Serving
1
Calories
172kcal
(9%)
Carbohydrates
26g
(9%)
Protein
5g
(10%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
5g
(29%)
Sodium
132mg
(6%)
Fiber
5g
(20%)
Sugar
12g
(24%)
Nutrition Facts
Serving: 12 to 14 servings
Amount Per Serving
Calories 172
% Daily Value*
| Serving | 1 | |
| Calories | 172kcal | 9% |
| Carbohydrates | 26g | 9% |
| Protein | 5g | 10% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 5g | 29% |
| Sodium | 132mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 12g | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.