Mediterranean Diet Chop Salad

Bursting with vibrant colors and fresh, wholesome ingredients, the Mediterranean Diet Chop Salad is a feast for the senses and a celebration of heart-healthy eating. This no-cook recipe combines crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, sweet red bell pepper, and tangy red onion with protein-packed chickpeas, briny kalamata olives, and creamy feta cheese. Tossed in a zesty dressing of extra virgin olive oil, fresh lemon juice, and aromatic oregano, this salad is as nutritious as it is addictive. Perfect as a light and refreshing lunch or a shareable side dish, this Mediterranean-inspired salad comes together in just 20 minutes, making it ideal for busy weeknights or meal prep. Serve it chilled to enjoy all the fresh flavors at their peak! Keywords: Mediterranean diet, chop salad, healthy salad recipe, Greek salad, fresh vegetables, quick salad idea.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 red bell pepper
• 1 small red onion
• 0.5 cup kalamata olives
• 1 can (15 oz) chickpeas
• 0.5 cup feta cheese
• 0.25 cup fresh parsley
• 1 head romaine lettuce
• 0.25 cup extra virgin olive oil
• 3 tablespoons lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by halving the cherry tomatoes and set them aside in a large mixing bowl.

Step 2

Peel and dice the cucumber into small cubes, then add them to the bowl with the tomatoes.

Step 3

Core and dice the red bell pepper and slice the red onion thinly; add both to the mixing bowl.

Step 4

Slice the kalamata olives in halves and add them to the rest of the vegetables.

Step 5

Rinse the canned chickpeas under cold water, drain them thoroughly, and add to the bowl.

Step 6

Crumble the feta cheese into the bowl and sprinkle with finely chopped fresh parsley.

Step 7

Chop the romaine lettuce into bite-sized pieces and toss it into the salad bowl.

Step 8

In a small bowl or jar, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to make the dressing.

Step 9

Pour the dressing over the salad and toss everything well to combine all ingredients thoroughly.

Step 10

Let the salad sit for 5 minutes to allow flavors to meld before serving. Adjust seasoning if necessary.

Step 11

Serve the Mediterranean Chop Salad chilled. Enjoy!

Nutrition Facts

Serving size	1914.8 grams (1914.8g)

Amount per serving	% Daily Value*
Calories	1923

Total Fat 115.30g	148%
Saturated Fat 23.10g	116%
Polyunsaturated Fat 1.00g
Cholesterol 67mg	22%
Sodium 3688mg	160%
Total Carbohydrate 179.50g	65%
Dietary Fiber 55.90g	200%
Total Sugars 42.60g
Protein 62.20g	124%

Vitamin D 12IU	60%
Calcium 1025mg	79%
Iron 25mg	137%
Potassium 3693mg	79%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.8%

Protein: 12.4%

Carbs: 35.8%