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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.

 

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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.