Mediterranean Salad
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Unrated
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
312 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Salad
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With crisp veggies, salty feta, hearty chickpeas and a bright lemon vinaigrette, this easy Mediterranean salad recipe is so full of flavor!
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Ingredients
- ½ cup red onion thinly sliced
- 5 ounces arugula spinach, or mixed greens of choice
- 1 chickpeas rinsed and drained, 15-ounce can, reduced sodium
- ½ English cucumber halved lengthwise, seeded, and sliced 1/4-inch thick (heaping 1 cup)
- 1 pint grape tomato halved (scant 2 cups, or cherry tomato
- 1 bell pepper cut into 1/2-inch dice (1 heaping cup, small red
- ⅔ cup feta cheese crumbled
- lemon vinaigrette
Instructions
- Place the red onion in a small bowl and cover with cold water. Let sit at least 5 minutes, then drain (this removes some of the harsh bite).
- Place the arugula in a large bowl and drizzle lightly with the dressing. Toss to coat.
- Add the cucumber, cherry tomatoes, bell pepper, chickpeas, and drained red onion. Drizzle with a little more dressing then toss gently to combine.
- Last, add 3/4 of the feta, and toss very gently. Add salt and pepper to taste. Sprinkle the remaining feta over the top. Divide between serving bowls and serve with additional dressing as desired.
Notes
- TO STORE: Store the salad and any leftover dressing separately; the salad will last 1-2 days in the refrigerator, while the dressing will last up to a week. To give the salad a refresh before serving leftovers, add some more greens.
- TO STORE: Store the salad and any leftover dressing separately; the salad will last 1-2 days in the refrigerator, while the dressing will last up to a week. To give the salad a refresh before serving leftovers, add some more greens.
- TO MEAL PREP AS A MASON JAR SALAD: Place the dressing in the bottom of the mason jars. Layer in the other ingredients, finishing with arugula on top. Store in the fridge for 3 to 4 days. I use these mason jars. You can find more details and salads here in my Mason Jar Salads recipes.
Nutrition Information
Show Details
Serving
1(of 4)
Calories
312kcal
(16%)
Carbohydrates
28g
(9%)
Protein
12g
(24%)
Fat
19g
(29%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
9g
(45%)
Cholesterol
22mg
(7%)
Potassium
744mg
(16%)
Fiber
8g
(32%)
Sugar
7g
(14%)
Vitamin A
2753IU
(55%)
Vitamin C
89mg
(99%)
Calcium
251mg
(25%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 312 kcal
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 312kcal | 16% |
| Carbohydrates | 28g | 9% |
| Protein | 12g | 24% |
| Fat | 19g | 29% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 22mg | 7% |
| Potassium | 744mg | 16% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
| Vitamin A | 2753IU | 55% |
| Vitamin C | 89mg | 99% |
| Calcium | 251mg | 25% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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