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–+ servings
Mediterranean Chopped Salad

Delicious Mediterranean Chopped Salad for a Fresh Feel-Good Meal

This Mediterranean Chopped Salad is a refreshing dish, bursting with fresh flavors and ideal for a light meal or side.
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Prep Time 15 minutes
Resting Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Appetizer
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups diced cucumber
  • 2 cups diced tomato
  • 1 cup diced bell pepper red or yellow
  • ½ cup diced red onion soaked in water for milder flavor if preferred
  • ½ cup pitted Kalamata olives
  • ½ cup crumbled feta cheese substitute with avocado for vegan option
  • ¼ cup chopped fresh parsley
  • 1 clove minced garlic
For the Dressing
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar or lemon juice as alternative
  • 1 teaspoon dried oregano or fresh oregano for stronger flavor
  • salt and black pepper to taste

Equipment

  • mixing bowl
  • small bowl
  • Whisk
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Begin by washing and dicing cucumbers, tomatoes, bell peppers, and red onion into uniform pieces. Place these vibrant veggies into a large mixing bowl.
  2. Next, introduce pitted Kalamata olives and crumbled feta cheese to the bowl. Sprinkle in chopped fresh parsley and minced garlic, stirring gently to combine.
  3. In a small bowl, whisk together extra-virgin olive oil, red wine vinegar, and dried oregano. Season with salt and black pepper to taste, aiming for a smooth consistency.
  4. Pour the dressing over the vegetable mixture in the large mixing bowl. Drizzle slowly, and gently toss the salad until all ingredients are mixed.
  5. Cover the bowl and refrigerate the salad for 30 minutes to let the flavors meld together.
  6. After chilling, give the salad a final toss before serving in individual bowls or alongside your favorite grilled protein.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 15gProtein: 6gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 15mgSodium: 500mgPotassium: 450mgFiber: 4gSugar: 3gVitamin A: 20IUVitamin C: 40mgCalcium: 10mgIron: 10mg

Notes

Chop vegetables uniformly for even flavor distribution. Use fresh ingredients for the best taste. Refrigerate the salad for at least 30 minutes before serving to enhance flavor melding. Adjust seasoning before serving.

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