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–+ servings
Mediterranean Chopped Salad

Mediterranean Chopped Salad: Fresh, Easy, and Totally Irresistible

A vibrant and refreshing Mediterranean Chopped Salad that combines crisp vegetables and a zesty lemon-herb dressing for a deliciously satisfying meal.
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Prep Time 15 minutes
Chilling Time 20 minutes
Total Time 35 minutes
Servings: 4 serves
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 medium Cucumber Use English cucumbers for best texture.
  • 2 medium Tomato Roma or vine-ripened works wonderfully.
  • 1 medium Bell Pepper Choose red, yellow, or orange for a vibrant mix.
  • 1 small Red Onion Soak in cold water for milder taste if desired.
  • 1/2 cup Kalamata Olives Can substitute with black olives.
  • 1 cup Feta Cheese Goat cheese can be used for a different flavor.
  • 1/4 cup Fresh Parsley Cilantro can be an alternative.
For the Dressing
  • 1/4 cup Extra-virgin Olive Oil Choose a high-quality oil.
  • 2 tablespoons Red Wine Vinegar Apple cider vinegar can also be used.
  • 1 clove Minced Garlic Fresh garlic is ideal.
  • 1 teaspoon Dried Oregano Italian seasoning can be an alternative.
  • to taste Salt
  • to taste Black Pepper

Equipment

  • Mixing Bowl
  • whisk
  • Knife
  • cutting board

Method
 

Instructions
  1. Wash all produce thoroughly to ensure cleanliness.
  2. Dice cucumber, tomato, bell pepper, and red onion into small, uniform pieces.
  3. Rinse Kalamata olives under cold water and set aside.
  4. Combine diced vegetables, olives, crumbled feta, and chopped parsley in a large bowl.
  5. Whisk together olive oil, red wine vinegar, minced garlic, oregano, salt, and pepper in a separate bowl until emulsified.
  6. Pour the dressing over the salad ingredients and toss gently to coat.
  7. Chill the salad in the refrigerator for at least 15-20 minutes before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 12gProtein: 6gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 20mgSodium: 400mgPotassium: 350mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 40mgCalcium: 150mgIron: 1mg

Notes

Customize ingredient amounts according to personal preferences for a unique version of the salad.

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