facebook pixel Mediterranean Chopped Salad
Site Search
< Blog Home < Nutrition and Diet

Mediterranean Chopped Salad

This recipe has all our favorite Greek flavors in one salad: cucumbers, Kalamata olives, and chickpeas, to name a few. Pair it with some grilled chicken for more protein.

Mediterranean salad healthy recipe

Prep time: 20 minutes

Makes 4 servings  

Ingredients

½ cup olive oil

 ¼ cup red wine vinegar 

1 clove garlic minced 

1 tsp. dried oregano 

Salt and freshly ground black pepper

 4 cups chopped lettuce 

2 cups grape tomatoes, halved lengthwise 

2 Persian cucumbers, halved lengthwise and chopped (see note)

1 (15 ounce) can chickpeas, drained and rinsed 

¼ cup pitted Kalamata olives, halved lengthwise 

¼ cup red onion, finely chopped

 4 ounces feta cheese, cubed  

Instructions

1. In a small bowl, whisk together olive oil, vinegar, garlic, oregano, and 1/2 teaspoon salt.

2. In a large bowl, combine lettuce, tomatoes, cucumbers, chickpeas, olives, red onion, and feta cheese. Drizzle with vinaigrette and toss to combine. Season to taste with salt and pepper.  

Related: Why the Mediterranean Diet Is So Healthy  

Note: You can substitute with a regular cucumber, but peel and halve lengthwise, and remove seeds before chopping.  

Nutrition Facts (per serving): Calories: 504; Carbohydrates: 32; Fat: 37 grams; Protein: 13 grams; Sodium: 586 mg; Fiber: 9 grams

For information on our medical and dental plans, visit selecthealth.org/plans.

And while you’re here, check out our other articles on nutrition and diet.

Reference: “Mediterranean Chopped Salad.” Culinary Hill, 2016. Web. 23 Apr. 2019. <https://www.culinaryhill.com/mediterranean-chopped-salad>  

For information on our medical and dental plans, visit selecthealth.org/plans. And while you’re here, check out our other articles on nutrition and diet.

 

You May Also Like...

Healthcare and Insurance Basics

How Knowing Your Health Plan Can Improve Your Experience at the Doctor’s Office

Here are my tips to help you have a better experience at your next doctor’s visit.

Healthy Living

How Many Types of Apples Are There? And Which Is Best?

Here’s a look at how many types of apples exist and which ones are most popular—plus, some other interesting facts about apples.

In the Community

Is Your Organization Keeping Utah Healthy? Apply for Our Award

Each year, we recognize 20 organizations that are making a healthy difference in Utah to help support their missions.

Business

How We Care for More Than Our Members’ Physical Well-Being

Here’s how our care management program benefits all our members and how we take a longitudinal approach to care.

Related Articles

Related Articles

Nutrition and Diet

No-bake Energy Bites

Great to make for on-the-go, these bites are a good source of protein, to keep you full and energized. Try other nut butters such as almond, sunflower, or cashew.

Nutrition and Diet

Pumpkin Chocolate Chip Parfait

This is a great pumpkin recipe for fall—or, if you're a pumpkin lover, you can enjoy it year-round. You can find pumpkin puree at any time of the year in the baking aisle—usually next to the evaporated milk.

Nutrition and Diet

100-Calorie Pumpkin Pie Tartlets

Here’s a guilt-free way to have the great taste of pumpkin without feeling like you’re overindulging. It’s a perfect size to snack on by itself or enjoy as a great finish to any meal.

Nutrition and Diet

Celebrate National Nutrition Month by Adopting These Six Healthy Eating Habits

Intermountain Healthcare Dietitian Mindy Probst, RD, CD, gives us some healthy nutrition tips to start practicing in March

Post Author

Sandy Patton

Sandy is a Marketing Communications Specialist and has been with SelectHealth for 15 years. Her prior roles include health education and wellness coaching.