Mediterranean Chopped Salad Recipe
Enjoy a crisp and healthy Mediterranean Chopped Salad with fresh veggies, chickpeas, olives, and feta. Perfect for picnics, lunches, and summer dining.
Servings: 6 servings
Calories: 143kcal
Ingredients
- 6 cups romaine lettuce chopped
- 1 cup chopped cucumbers (Persian or English cucumber, peeled and chopped)
- 1 pint cherry tomatoes chopped
- 1 teaspoon salt for the cucumbers and tomatoes
- 1 (15 oz) can chickpeas drained and rinsed
- 1/2 cup Greek olives pitted and chopped
- 1/2 cup red onion chopped
- 1/4 cup fresh parsley finely chopped
- 1/4 cup feta cheese crumbled
Greek Salad Dressing
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice about 1 lemon
- 1 clove garlic minced
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Chop the tomatoes, cucumbers, red onion, olives, fresh parsley and romaine lettuce, set aside.
- Place the chopped cucumbers and tomatoes in a colander in the sink, toss them in about a teaspoon of salt and let them drain for about 10 or 15 minutes. This is a little trick I do that helps draw out excess moisture from the cucumbers and tomatoes which helps prevent the salad from getting soggy.
- While the cucumbers and tomatoes are draining, whisk together the olive oil, lemon juice, garlic, and dried oregano in a small bowl (or mason jar) and mix until the dressing is emulsified.
- Transfer the cucumbers and tomatoes to a large bowl and add in the chickpeas, red onion, olives and fresh parsley (don’t add the lettuce just yet). Toss with the dressing and let the veggies sit for about 10 minutes. This allows the veggies to soak up all that flavor without making the lettuce soggy.
- Add in the romaine lettuce and feta cheese, tossing to combine. Season with salt and black pepper, as needed, serve and enjoy!
Nutrition
Calories: 143kcal | Carbohydrates: 8g | Protein: 3g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 3mg | Sodium: 635mg | Potassium: 366mg | Fiber: 2g | Sugar: 4g | Vitamin A: 4754IU | Vitamin C: 27mg | Calcium: 44mg | Iron: 1mg