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–+ servings
Mediterranean Chopped Salad

Vibrant Mediterranean Chopped Salad for Quick Healthy Meals

A fresh and colorful Mediterranean Chopped Salad perfect for healthy meals, ready in just 15 minutes.
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Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Uncategorized
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 unit Cucumber Substitution: Use radishes for a peppery kick.
  • 2 units Tomato Substitution: Cherry tomatoes can be used for sweetness.
  • 1 unit Bell Pepper Substitution: Any color of bell pepper works; yellow or orange offer a sweeter taste.
  • 0.5 unit Red Onion Substitution: Green onions or shallots for a mild flavor.
  • 0.5 cup Kalamata Olives Substitution: Green olives provide a different tanginess.
  • 0.5 cup Feta Cheese Substitution: Vegan feta for a dairy-free option.
  • 0.25 cup Fresh Parsley Substitution: Basil or mint for a fragrant twist.
  • 2 cloves Garlic Substitution: Garlic powder can work in a pinch.
For the Dressing
  • 0.25 cup Extra-Virgin Olive Oil Substitution: Avocado oil for a lighter flavor.
  • 2 tablespoons Red Wine Vinegar Substitution: Lemon juice for a fresh zest.
  • 1 teaspoon Dried Oregano Substitution: Italian seasoning or fresh oregano.
  • to taste Salt and Black Pepper Enhances overall flavor.

Equipment

  • mixing bowl
  • Small bowl
  • salad tongs

Method
 

Step‑by‑Step Instructions for Mediterranean Chopped Salad
  1. Begin by washing and dicing your fresh cucumber, juicy tomatoes, colorful bell peppers, and tangy red onion. Aim for bite-sized pieces to ensure an even texture throughout the Mediterranean Chopped Salad.
  2. Incorporate the Kalamata olives, creamy feta cheese, freshly chopped parsley, and minced garlic into the bowl with your diced veggies. This step enhances the Mediterranean flavor profile and adds depth to the salad.
  3. In a separate small bowl, whisk together extra-virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper until the mixture is smooth and well combined.
  4. Pour the freshly whisked dressing over the vibrant salad mixture in your large bowl. Gently toss all the ingredients together using salad tongs or two large forks.
  5. Cover the bowl with plastic wrap or a tight-fitting lid and place it in the refrigerator for at least 30 minutes to allow the flavors to meld.
  6. Before serving, give the salad another gentle toss to redistribute the dressing and ingredients.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 15gProtein: 5gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 15mgSodium: 400mgPotassium: 400mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Use in-season vegetables for optimal flavor and texture. Keeping the salad chilled helps maintain its crunch and vibrant taste. Adjust seasoning of dressing according to personal preference.

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