Mediterranean Chopped Salad

Recipe Information

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Servings: 6
• Difficulty Level: Easy

Nutrition Information

• Calories per serving: 180
• Protein: 4g
• Carbohydrates: 10g
• Fat: 15g
• Fiber: 2g
• Sugar: 3g
• Sodium: 350mg

Why Make This Mediterranean Chopped Salad

Mediterranean Chopped Salad bursts with freshness and vibrant flavors, making it a perfect addition to any meal or a delightful standalone dish. The medley of crisp vegetables, briny olives, and tangy feta cheese creates a delectable combination that’s not only pleasing to the taste buds but also visually appealing. Plus, this salad is easy to prepare, healthy, and packed with nutrients, making it a fantastic choice for lunches, picnics, or as a complement to grilled meats.

How to Make Mediterranean Chopped Salad

Making Mediterranean Chopped Salad is straightforward and fun! With just a handful of fresh ingredients and simple steps, you can whip up this cheerful salad in no time. Let’s break it down.

Ingredients:

• 2 cups diced cucumber
• 2 cups diced tomato
• 1 cup diced bell pepper
• 1/2 cup diced red onion
• 1/2 cup pitted Kalamata olives
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1 clove minced garlic
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Directions:

Step 1: Preparation

Start by preparing all your fresh ingredients. Dice the cucumber, tomato, and bell pepper into small, equal-sized pieces for uniformity. Finely chop the red onion and parsley, and mince the garlic clove.

Step 2: Mixing

In a large bowl, combine the diced cucumber, tomato, bell pepper, and red onion. Add in the Kalamata olives, crumbled feta cheese, parsley, and minced garlic. Give it a gentle stir to mix the ingredients together.

Step 3: Dressing

In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper. This dressing will add a zesty flavor to your salad.

Step 4: Combining

Pour the dressing over the salad ingredients. Toss gently until everything is evenly coated with the dressing. For the best flavor, refrigerate the salad for at least 30 minutes to allow the ingredients to meld together. Give it a final toss before serving.

How to Serve Mediterranean Chopped Salad

Mediterranean Chopped Salad shines when served chilled. It makes a lovely side dish for grilled chicken or fish, or you can serve it as a light lunch with crusty bread. Garnish with extra parsley and feta cheese for a beautiful presentation.

How to Store Mediterranean Chopped Salad

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad may soften slightly as it sits, but the flavors will continue to develop.

Expert Tips for Perfect Mediterranean Chopped Salad

• Use fresh, high-quality ingredients for the best flavor.
• Feel free to customize the salad by adding other vegetables like zucchini, radishes, or even avocado.
• For a heartier dish, consider adding chickpeas or cooked quinoa.
• If you’re sensitive to salt, rinse the Kalamata olives before adding to the salad to reduce sodium levels.

Delicious Variations

1. Mediterranean Grain Salad: Add cooked couscous or bulgur wheat for an added texture and substance.
2. Protein-Packed Salad: Top the salad with grilled chicken or shrimp for a complete meal.
3. Vegan Option: Replace feta cheese with vegan feta or omit it entirely and add avocado for creaminess.

Frequently Asked Questions

1. Can I use other types of olives?

Absolutely! You can substitute Kalamata olives with green olives or even black olives, depending on your preference.

2. How long can I keep the salad in the fridge?

This salad stays fresh for about 2 days in the refrigerator. Just remember that the vegetables may lose their crunch over time.

3. Can I add other vegetables?

Yes! Feel free to add any veggies you like, such as radishes, carrots, or even roasted red peppers.

4. Is this salad gluten-free?

Yes, the Mediterranean Chopped Salad is naturally gluten-free, making it an excellent choice for those with gluten sensitivities.

5. How can I make it spicier?

For a kick, add some finely chopped jalapeños or a sprinkle of red pepper flakes into the salad or dressing.

Conclusion

Mediterranean Chopped Salad is a celebration of fresh, vibrant ingredients that come together to create a deliciously satisfying dish. Its color, flavor, and ease of preparation make it an excellent choice for any occasion. We encourage you to try this salad and experience its delightful taste and texture yourself. Whether as a side or a main, it’s sure to impress your family and friends!

Mediterranean Chopped Salad

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• Author: lydia
• Total Time: 15 minutes
• Yield: 6 servings 1x
• Diet: Vegetarian

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Description

A vibrant and fresh Mediterranean Chopped Salad filled with crisp vegetables, briny olives, and tangy feta cheese, perfect for any meal.

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Ingredients

Scale 1x2x3x

• 2 cups diced cucumber
• 2 cups diced tomato
• 1 cup diced bell pepper
• 1/2 cup diced red onion
• 1/2 cup pitted Kalamata olives
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1 clove minced garlic
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and black pepper to taste

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Instructions

1. Preparation: Dice the cucumber, tomato, and bell pepper into small, equal-sized pieces. Finely chop the red onion and parsley, and mince the garlic.
2. Mix the Salad: In a large bowl, combine the diced cucumber, tomato, bell pepper, and red onion. Add Kalamata olives, crumbled feta cheese, parsley, and minced garlic. Stir gently to mix.
3. Make the Dressing: In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper.
4. Combine: Pour the dressing over the salad ingredients and toss gently. Refrigerate for at least 30 minutes before serving for the best flavor.

Notes

Store leftovers in an airtight container in the refrigerator for up to 2 days. Customize with additional vegetables or proteins as desired.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: No Cook
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 180
• Sugar: 3g
• Sodium: 350mg
• Fat: 15g
• Saturated Fat: 4g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 4g
• Cholesterol: 15mg