Mediterranean Chopped Salad
User Reviews
5
-
Prep Time
15 mins
-
Total Time
15 mins
-
Servings
6 servings
-
Calories
226 kcal
-
Course
Salad
-
Cuisine
Mediterranean
Mediterranean Chopped Salad
Description
Mediterranean Chopped Salad features chopped romaine as the base with layered lines of quartered grape tomatoes, cucumber, chickpeas, sliced kalamata olives, chopped red onion, and crumbled feta cheese. The dressing blends olive oil, lemon juice, Dijon mustard, pressed garlic, oregano, salt, and pepper emulsified to coat the salad evenly when tossed.
The salad's texture ranges from crunchy and fresh vegetables to creamy feta and firm chickpeas. The lemon and Dijon provide sharp and tangy highlights balanced by olive oil’s richness. It’s a colorful, refreshing salad that complements many meals or serves as a light main on its own.
Leftover salad should have the dressing stored separately and stirred in just before serving to preserve crispness. The dressing can be made well in advance and stored refrigerated for weeks, offering convenience for multiple servings or other uses.
Ingredients
- 2 romaine lettuce chopped, about 6 cups, heads
- 1 pint grape tomatoes quartered
- 1 cup cucumber chopped, Persian
- 15 ounce chickpeas drained and rinsed, canned
- ¼ cup red onions finely chopped
- ¼ cup kalamata olives sliced, pitted
- ¼ cup feta cheese crumbled
- 1 tablespoon parsley chopped
For the dressing
- ¼ cup olive oil
- 3 tablespoons lemon juice
- 2 teaspoons Dijon mustard
- 1 garlic pressed, clove
- ½ teaspoon oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Assemble the salad in a large bowl by placing the chopped lettuce first, then arranging lines of the remaining ingredients on top of the chopped lettuce.
- To prepare the dressing, whisk together all the ingredients for the dressing in a small mason jar until emulsified.
- When ready to serve, pour the dressing on top of the salad. Garnish with parsley. Toss if you prefer to keep the salad untossed for best presentation.
Notes
- Store leftover salad and dressing separately; toss salad with dressing only before serving to preserve texture.
- Salad leftovers keep well for 3–4 days refrigerated in an airtight container.
- Dressing can be prepared up to 3 weeks in advance and is useful for other salads or as a marinade.
- The salad ingredients are adaptable; feel free to add or substitute vegetables based on preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 226 kcal
% Daily Value*
| Calories | 226kcal | 11% |
| Carbohydrates | 22g | 7% |
| Protein | 8g | 16% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 6mg | 2% |
| Sodium | 493mg | 21% |
| Potassium | 865mg | 18% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 18970IU | 379% |
| Vitamin C | 24mg | 27% |
| Calcium | 146mg | 15% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
