Mediterranean Chopped Salad
Fresh and crisp Mediterranean Chopped Salad made with fresh tomatoes, crisp cucumbers, red onion, chickpeas, olives and feta cheese all tossed with a delicious red wine vinaigrette!
Servings: 6 Servings
Ingredients
- 6 cups romaine lettuce chopped
- 3 mini cucumbers or 1 English cucumber, peeled and chopped
- 1 pint grape tomatoes chopped
- 1 teaspoon salt for the cucumbers and tomatoes
- 1 15 oz can chickpeas, drained and rinsed
- 1/2 cup Kalamata olives pitted and chopped
- 1/2 cup red onion chopped
- 1/4 cup fresh parsley finely chopped
- 1/4 cup feta cheese crumbled
For the dressing:
- 3 tablespoons olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 clove garlic minced
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Chop the tomatoes, cucumbers, red onion, olives, fresh parsley and romaine lettuce, set aside.
- Place the chopped cucumbers and tomatoes in a colander in the sink, toss them in about a teaspoon of salt and let them drain for about 10 or 15 minutes. This is a little trick I do that helps draw out excess moisture from the cucumbers and tomatoes which helps prevent the salad from getting soggy.
- While the cucumbers and tomatoes are draining, whisk together the olive oil, red wine vinegar, lemon juice, garlic and dried oregano in a small bowl (or mason jar) and mix until dressing is emulsified.
- Transfer the cucumbers and tomatoes to a large bowl and add in the chickpeas, red onion, olives and fresh parsley (don't add the lettuce just yet). Toss with the dressing and let the veggies sit for about 10 minutes. This allows the veggies to soak up all that flavor without making the lettuce soggy.
- Add in the romaine lettuce and feta cheese, tossing to combine. Season with salt and black pepper, as needed, serve and enjoy!
Nutrition
Serving: 1/6th of salad | Calories: 206kcal | Carbohydrates: 24.5g | Protein: 5.9g | Fat: 10.3g | Saturated Fat: 2g | Sodium: 563.4mg | Fiber: 5.2g | Sugar: 3g