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Vibrant Mediterranean Chopped Salad for Quick Healthy Meals

A vibrant Mediterranean Chopped Salad that's quick to prepare and perfect for healthy meals.
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Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 medium Cucumber Look for firm cucumbers; dark green is best.
  • 1 medium Tomato Substitute with cherry tomatoes for added sweetness.
  • 1 medium Bell Pepper Any variety can be used; red, yellow, or orange enhances flavor.
  • 1/2 medium Red Onion Soak in water briefly to mellow flavor if desired.
  • 1/2 cup Kalamata Olives Green olives can be substituted for a different taste.
  • 1 cup Feta Cheese For a dairy-free version, omit or use vegan cheese.
  • 1/4 cup Fresh Parsley Mint or basil can also work for a flavor twist.
  • 2 cloves Garlic Use roasted garlic for a milder flavor.
For the Dressing
  • 1/4 cup Extra-Virgin Olive Oil Opt for a high-quality oil for best taste.
  • 2 tablespoons Red Wine Vinegar Lemon juice can be used as an alternative for brightness.
  • 1 teaspoon Dried Oregano Fresh oregano can replace for more intense flavor.
  • to taste Salt Adjust according to preference, especially with salty feta.
  • to taste Black Pepper Adjust according to preference.

Equipment

  • Cutting board
  • Sharp knife
  • Mixing Bowl
  • small bowl
  • spatula

Method
 

Step-by-Step Instructions
  1. Begin by washing and dicing your cucumber, tomato, bell pepper, and red onion into uniform pieces—aim for about ½-inch chunks for a balanced bite.
  2. In a large mixing bowl, combine the diced veggies with Kalamata olives, crumbled feta cheese, freshly chopped parsley, and minced garlic. Gently stir the mixture to evenly distribute the ingredients.
  3. In a separate small bowl, whisk together extra-virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper until emulsified and smooth.
  4. Pour the freshly made dressing over your vibrant salad mixture. Gently toss until they are evenly coated with the dressing.
  5. Cover the bowl and refrigerate the salad for at least 30 minutes.
  6. Before serving, give the salad a final gentle toss to re-mix any settled ingredients. Adjust the seasoning if needed.

Nutrition

Serving: 1servingCalories: 180kcalCarbohydrates: 12gProtein: 5gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 25mgSodium: 400mgPotassium: 300mgFiber: 3gSugar: 4gVitamin A: 15IUVitamin C: 25mgCalcium: 10mgIron: 8mg

Notes

Use fresh ingredients for the best flavor. Customize with additional proteins like grilled chicken or chickpeas if desired.

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