Ultimate Mediterranean Chopped Salad

Chopped Salad
EA Stewart, MBA, RDN

Nutrition Highlights (per serving)

Calories 383
Fat 23g
Carbs 32g
Protein 14g
View All
Total Time 20 min
Prep 20 min, Cook 0 min
Servings 4 (2 cups each)

This Mediterranean chopped salad recipe is the perfect make-ahead solution for a healthy and nourishing lunch or dinner. Choose sweet, ripe tomatoes and bell peppers, plus a generous dose of chopped fresh oregano to make a simple yet flavorful dish.

A little nutrition FYI: Garbanzo beans are a delicious way to add plant-based protein to your diet, plus you get the added benefits of fiber for a healthy gut microbiome. Oregano, like many herbs, is rich in antioxidants and also has anti-bacterial properties. Enjoy!

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh oregano, chopped, plus extra for garnish
  • ⅛ teaspoon salt, or to taste
  • Ground black pepper, to taste
  • 1 15-ounce can garbanzo beans, rinsed and drained
  • 1 large cucumber, peeled and chopped
  • 2 cups small cherry or grape tomatoes, cut in half
  • 1 cup red, yellow, or orange bell peppers, chopped
  • 1/2 cup Kalamata olives, pitted and chopped
  • 6 ounces (about 1 cup) crumbled feta cheese
  • Optional: ½ cup chopped red onion

Preparation

  1. Make the vinaigrette: Combine olive oil, lemon juice, oregano, salt, and pepper in a small glass jar. Shake well with lid on to combine ingredients.

  2. Make the salad: Pour the garbanzo beans in a large salad or mixing bowl. Chop the cucumber, tomatoes, bell peppers, olives, and optional red onions. Add all the vegetables to the bowl with the garbanzo beans.

  3. Add the feta cheese to the beans and vegetables and pour the salad dressing on top. Mix well to combine ingredients. Top with additional oregano, if desired, before serving.

    Ingredient Variations and Substitutions

    If you'd like, you can swap out the garbanzo beans for another favorite bean. All provide filling fiber, iron, protein, and more.

    For even more added protein, consider adding cooked chopped chicken breast. If you have leftover chicken this is great use for it!

    Cooking and Serving Tips

    This salad is perfect for a make-ahead meal and can be stored in a well-sealed container in the refrigerator for up to 3 days. To round out your meal, serve with fresh fruit and gluten-free pita bread.

    For a delicious work friendly lunch, store individual servings in mason jars.

    Nutrition Facts
    Servings: 4 (2 cups each)
    Amount per serving  
    Calories 383
    % Daily Value*
    Total Fat 23g 29%
    Saturated Fat 8g 40%
    Cholesterol 33mg 11%
    Sodium 786mg 34%
    Total Carbohydrate 32g 12%
    Dietary Fiber 9g 32%
    Total Sugars 9g  
    Includes 0g Added Sugars 0%
    Protein 14g  
    Vitamin D 0mcg 0%
    Calcium 281mg 22%
    Iron 4mg 22%
    Potassium 560mg 12%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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