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Fresh & Zesty Mediterranean Chopped Salad to Brighten Your Day

Fresh & Zesty Mediterranean Chopped Salad to Elevate Your Day

Revitalize your meals with this Fresh & Zesty Mediterranean Chopped Salad, a quick and nutritious delight bursting with vibrant flavors!
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Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 large Cucumber Use firm, dark green cucumbers for the best flavor and crunch.
  • 2 medium Tomatoes Select ripe tomatoes that yield slightly when pressed for juiciness.
  • 1 large Bell Pepper Any color will do; choose shiny peppers without dark spots for optimal sweetness.
  • 1 small Red Onion A tangy crunch that elevates the salad's flavor.
For the Extras
  • 1 cup Kalamata Olives Adds a briny bite that enhances the Mediterranean flavor.
  • 1/2 cup Feta Cheese Offers a creamy texture that contrasts deliciously with the fresh veggies.
  • 1/4 cup Fresh Parsley Adds a burst of green freshness.
For the Dressing
  • 2 cloves Garlic Fresh minced garlic brings depth to the salad’s flavor.
  • 1/4 cup Extra-Virgin Olive Oil Acts as a healthful fat that brings all flavors together.
  • 2 tablespoons Red Wine Vinegar Provides the necessary acidity to balance the salad.
  • 1 teaspoon Dried Oregano Ties together the flavors with a traditional Mediterranean touch.
  • to taste Salt and Black Pepper Essential for enhancing overall flavor.

Equipment

  • Mixing Bowl
  • small bowl
  • whisk

Method
 

Preparation
  1. Wash and dice the cucumber, tomato, bell pepper, and red onion into uniform pieces and place them in a large mixing bowl.
  2. Incorporate Kalamata olives, crumbled feta cheese, chopped parsley, and minced garlic into your bowl of veggies.
  3. In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper.
  4. Pour the dressing over the salad ingredients and gently toss everything to combine.
  5. Cover the salad and refrigerate for about 30 minutes to allow the flavors to meld together.
  6. Give the salad a final toss before serving and adjust seasoning if necessary.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 15gProtein: 6gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 15mgSodium: 500mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 35IUVitamin C: 50mgCalcium: 10mgIron: 10mg

Notes

Garnish with extra chopped parsley for a fresh pop of color before serving. Always choose fresh, in-season vegetables for the best taste.

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