Servings
Font
Back
Mediterranean Chopped Salad
4.4 from 42 votes

Mediterranean Chopped Salad

This Mediterranean Chopped Salad features romaine, cucumbers, peppers, tomatoes, red onion, chickpeas, kalamata olives, feta, and a red wine vinaigrette,

Prep Time
20 mins
Total Time
20 mins
Servings: 6 servings
Calories: 221 kcal
Course: Salad
Cuisine: Mediterranean

Ingredients

Salad
  • 2 romaine lettuce about 6 cups chopped, head, hearts
  • 3 cups radicchio chopped
  • 1 cup cucumber English, diced
  • 1 cup cherry tomato quartered, or grape tomato
  • 1/2 cup red bell pepper diced
  • 1/2 cup red onion diced
  • 15 ounce chickpeas rinsed and drained, low sodium, canned
  • 1/2 cup kalamata olives chopped
  • 1/2 cup feta cheese crumbled
Red Wine Vinaigrette
  • 3 tablespoons red wine vinegar
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1 teaspoon oregano dried
  • 1/2 teaspoon garlic powder
  • salt to taste
  • black pepper to taste

Instructions

    Cup of Yum
  1. Chop/dice the romaine, radicchio, cucumber, red bell pepper, tomatoes, red onion, and kalamata olives so that they are all approximately the same size. Add everything to a large serving bowl along with the chickpeas and crumbled feta.
  2. Add the ingredients for the red wine vinaigrette to a jar. Screw on the lid and shake until well combined. Pour half of the vinaigrette over the salad and then use clean hands or serving spoons to toss the salad together until everything is coated.
  3. Taste the salad and add additional vinaigrette as needed. Serve the salad immediately or cover and refrigerate until ready to serve.

Nutrition Information

Calories 221kcal (11%) Carbohydrates 27g (9%) Protein 9g (18%) Fat 10g (15%) Saturated Fat 3g (15%) Polyunsaturated Fat 6g (35%) Cholesterol 11mg (4%) Sodium 451mg (19%) Fiber 7g (28%) Sugar 9g (18%)

Nutrition Facts

Serving: 6 servings

Amount Per Serving

Calories 221

% Daily Value*

Calories 221kcal 11%
Carbohydrates 27g 9%
Protein 9g 18%
Fat 10g 15%
Saturated Fat 3g 15%
Polyunsaturated Fat 6g 35%
Cholesterol 11mg 4%
Sodium 451mg 19%
Fiber 7g 28%
Sugar 9g 18%

* Percent Daily Values are based on a 2,000 calorie diet.