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–+ servings
Mediterranean Chopped Salad

Mediterranean Chopped Salad: Fresh, Crunchy, Low-Carb Bliss

This Mediterranean Chopped Salad is a lively mix of fresh ingredients, perfect for a healthy meal or side dish.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups cherry tomatoes Any small, sweet tomatoes can be used.
  • 1 cup cucumbers Regular cucumbers may need to be deseeded.
  • 1 cup roasted peppers Fresh bell peppers can be used.
  • 1 medium red onion Shallots can be used for a milder taste.
  • 1 cup mixed olives Use any type of olives you prefer.
  • 1/4 cup parsley leaves Cilantro can be used for a different flavor profile.
  • 1 cup feta cheese Goat cheese can be used for a milder taste.
For the Dressing
  • 1/4 cup extra virgin olive oil Avocado oil may be used.
  • 2 tablespoons red wine vinegar Apple cider vinegar can be used.
  • 1 teaspoon Dijon mustard Yellow mustard can work in a pinch.
  • 2 tablespoons lemon juice Lime juice is a suitable alternative.
  • 1 teaspoon dried oregano Fresh oregano or Italian seasoning can be used.
  • 1 clove garlic Garlic powder can be used if fresh is not available.
  • 1 teaspoon salt
  • 1/2 teaspoon cracked black pepper

Equipment

  • Mixing bowl
  • small jar
  • Knife
  • Cutting board

Method
 

Preparation Instructions
  1. Begin by finely dicing the cherry tomatoes, cucumbers, roasted peppers, red onion, and olives. Aim for uniform sizes to ensure a balanced flavor in every bite. Toss all these vibrant ingredients into a large mixing bowl.
  2. In a small jar, add the extra virgin olive oil, red wine vinegar, Dijon mustard, lemon juice, dried oregano, minced garlic, salt, and cracked black pepper. Secure the lid tightly and shake vigorously for 20-30 seconds until the dressing is well combined and vibrant in color.
  3. Pour the prepared dressing over the chopped ingredients in the large bowl. Using a pair of tongs or a large spoon, gently toss everything together until every piece is coated with the dressing.
  4. Your Mediterranean Chopped Salad is ready to shine! You can serve it immediately for maximum crunch, or refrigerate it for up to an hour if you're prepping for a gathering.

Nutrition

Serving: 1cupCalories: 180kcalCarbohydrates: 10gProtein: 5gFat: 15gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 15mgSodium: 400mgPotassium: 250mgFiber: 2gSugar: 3gVitamin A: 1000IUVitamin C: 25mgCalcium: 200mgIron: 1mg

Notes

For a quicker meal, prep the salad ingredients in advance and dress just before serving to keep everything fresh.

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