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–+ servings
Mediterranean Chopped Salad

Fresh Mediterranean Chopped Salad to Brighten Your Summer

This Mediterranean Chopped Salad celebrates fresh produce with crisp cucumbers, juicy tomatoes, and colorful bell peppers for a quick, healthy dish perfect for summer.
Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Salad
  • 1 medium Cucumber Firm, dark green
  • 2 medium Tomatoes Ripe
  • 1 medium Bell Pepper Any color
  • 1/2 medium Red Onion Finely diced
  • 1/2 cup Kalamata Olives Pitted
  • 1/2 cup Feta Cheese Crumbled, optional vegan substitution
  • 1/4 cup Fresh Parsley Chopped, can substitute with basil or mint
  • 1 clove Garlic Minced
For the Dressing
  • 1/4 cup Extra-Virgin Olive Oil High-quality
  • 2 tablespoons Red Wine Vinegar Lemon juice can be an alternative
  • 1 teaspoon Dried Oregano Fresh oregano can substitute
  • to taste Salt
  • to taste Black Pepper

Equipment

  • Mixing bowl
  • small bowl
  • Whisk
  • knife
  • Cutting board

Method
 

Preparation
  1. Wash the fresh vegetables thoroughly under cool running water. Peel the cucumber if desired, then slice it along with the ripe tomatoes, bell peppers, and red onion into uniform, bite-sized pieces.
  2. In a large mixing bowl, combine all your diced vegetables: cucumber, tomatoes, bell peppers, and red onion. Add in the pitted Kalamata olives, crumbled feta cheese, freshly chopped parsley, and minced garlic. Gently mix until well combined.
  3. In a separate small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and freshly cracked black pepper until smooth.
  4. Pour the dressing over the combined vegetables and gently toss everything together until well-coated.
  5. Cover the mixing bowl and refrigerate for about 30 minutes to allow flavors to meld and enhance crispness.
  6. After chilling, gently toss the salad before serving. Adjust seasoning with salt or pepper if needed and serve in individual bowls or a large platter.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 10gProtein: 3gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 10mgSodium: 300mgPotassium: 300mgFiber: 2gSugar: 3gVitamin A: 1500IUVitamin C: 30mgCalcium: 150mgIron: 1mg

Notes

For the best flavor, use fresh, seasonal ingredients and dress the salad right before serving to keep vegetables crisp.

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