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Mediterranean Chopped Salad

Mediterranean Chopped Salad: Fresh, Flavorful & Quick!

Mediterranean Chopped Salad is a vibrant dish packed with fresh veggies and healthy fats, ready in just 15 minutes.
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Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups Cucumber, diced Use firm, dark green cucumbers, avoiding blemishes.
  • 2 cups Tomato, diced Select ripe, slightly yielding tomatoes for the best taste.
  • 1 cup Bell Pepper, diced Substitute with any color of bell pepper for visual appeal.
  • 0.5 cup Red Onion, diced Use sweet onion for a milder taste if preferred.
  • 0.5 cup Kalamata Olives, pitted Green olives can be used as an alternative.
  • 0.5 cup Feta Cheese, crumbled Use vegan cheese to make dairy-free.
  • 0.25 cup Fresh Parsley, chopped Basil or mint can be excellent herb substitutes.
  • 1 clove Garlic, minced Adjust based on personal preference for pungency.
For the Dressing
  • 3 tablespoons Extra-Virgin Olive Oil Can substitute with avocado oil for a different taste.
  • 1 tablespoon Red Wine Vinegar Lemon juice can serve as an alternative for zest.
  • 1 teaspoon Dried Oregano Fresh oregano works too, though you'll need more.

Equipment

  • Mixing bowl
  • small bowl
  • Whisk
  • spoon

Method
 

Preparation Steps
  1. Wash and dice the cucumber, tomato, bell pepper, and red onion into ½-inch cubes. Place in a large mixing bowl.
  2. Incorporate the Kalamata olives, crumbled feta cheese, chopped parsley, and minced garlic into the bowl. Stir gently.
  3. In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, and a pinch of salt and pepper for 30 seconds.
  4. Pour the dressing over the salad ingredients, gently fold to coat without bruising the veggies.
  5. Cover and refrigerate for 30 minutes to allow the flavors to meld.
  6. Before serving, gently toss the salad and adjust the seasoning as needed. Serve chilled or at room temperature.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 10gProtein: 5gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 10mgSodium: 300mgPotassium: 400mgFiber: 3gSugar: 3gVitamin A: 20IUVitamin C: 30mgCalcium: 15mgIron: 10mg

Notes

Always use fresh, in-season vegetables for the best flavor. Cut veggies evenly and dress just before serving to maintain crunch.

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