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Mediterranean Salad
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Mediterranean Salad

With crisp veggies, salty feta, hearty chickpeas and a bright lemon vinaigrette, this easy Mediterranean salad recipe is so full of flavor!

Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 312 kcal
Course: Salad
Cuisine: Mediterranean

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

    Cup of Yum
  1. 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).
  2. Place the arugula in a large bowl and drizzle lightly with the dressing. Toss to coat.
  3. Add the cucumber, cherry tomatoes, bell pepper, chickpeas, and drained red onion. Drizzle with a little more dressing then toss gently to combine.
  4. 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

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: 4 servings

Amount Per Serving

Calories 312

% 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.