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–+ servings
Mediterranean Chopped Salad

Mediterranean Chopped Salad: Fresh, Flavorful, and Quick!

This Mediterranean Chopped Salad is a vibrant and healthy dish, ideal for busy days, made with fresh ingredients that delight the senses.
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Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 whole Cucumber fresh and crunchy; use firm, dark green cucumbers for the best flavor.
  • 1 cup Tomato adds juiciness; cherry tomatoes can offer bite-sized convenience.
  • 1 whole Bell Pepper contributes sweetness and color; any color bell pepper works for varied flavors.
  • 1 whole Red Onion delivers a tangy crunch; soak briefly in water to mellow its sharpness.
  • 1 cup Kalamata Olives the briny touch that enlivens the Mediterranean vibe; green olives are a tangy alternative.
  • 1 cup Feta Cheese creamy contrast to crunchy veggies; opt for vegan cheese if you're going dairy-free.
  • 1/2 cup Fresh Parsley imparts freshness and vibrant color; basil or mint can step in for a different aromatic flair.
  • 2 cloves Garlic enriches depth and aroma; using roasted garlic offers a mellower taste.
For the Dressing
  • 1/4 cup Extra-Virgin Olive Oil a healthy fat that beautifully unifies flavors; high-quality oil makes a significant difference.
  • 2 tablespoons Red Wine Vinegar this adds necessary acidity to balance richness; lemon juice provides a zesty alternative.
  • 1 teaspoon Dried Oregano a classic Mediterranean seasoning that enhances flavor; fresh oregano can offer a more potent profile.
  • 1 teaspoon Salt essential seasonings to enhance all flavors; adjust according to personal taste.
  • 1/2 teaspoon Black Pepper essential seasonings to enhance all flavors; adjust according to personal taste.

Equipment

  • Mixing Bowl
  • Whisk
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. Begin by thoroughly washing your fresh vegetables, including the cucumber, tomatoes, bell pepper, and red onion. Dice them into uniform pieces.
  2. In a large mixing bowl, add the diced cucumber, tomatoes, bell pepper, and red onion. Toss in Kalamata olives, crumbled feta cheese, chopped fresh parsley, and minced garlic.
  3. In a separate 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 fold to combine.
  5. Cover the bowl with plastic wrap or a lid and place it in the refrigerator for at least 30 minutes to chill.
  6. Before serving, toss the salad again to refresh the ingredients and check the seasoning.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 10gProtein: 5gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 10mgSodium: 300mgPotassium: 400mgFiber: 3gSugar: 3gVitamin A: 15IUVitamin C: 30mgCalcium: 10mgIron: 5mg

Notes

Store leftover salad in an airtight container for up to 3 days. For meal prep, chop the vegetables ahead of time and refrigerate them. Avoid freezing to maintain texture.

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