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Mediterranean Chopped Salad

Mediterranean Chopped Salad: A Fresh Burst of Flavor

This Mediterranean Chopped Salad is a flavorful, healthy dish packed with fresh ingredients, perfect for summer gatherings.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Salad
  • 1 large Cucumber Choose firm cucumbers for the best texture.
  • 2 medium Tomato Opt for ripe tomatoes.
  • 1 large Bell Pepper Pick vibrant, firm peppers.
  • 1 small Red Onion Soak in water for a milder flavor.
  • 1 cup Kalamata Olives Substitution: Green olives for a different tang.
  • 4 oz Feta Cheese Select block feta for the best texture.
  • 1/4 cup Fresh Parsley Italian parsley is preferred.
  • 2 cloves Garlic Adjust quantity for mildness.
For the Dressing
  • 1/4 cup Extra-Virgin Olive Oil Use high-quality oil for the best results.
  • 2 tablespoons Red Wine Vinegar Can substitute with white wine vinegar.
  • 1 teaspoon Dried Oregano Use fresh oregano for a brighter taste.
  • to taste Salt Enhances overall flavor.
  • to taste Black Pepper Enhances overall flavor.

Equipment

  • Large Mixing Bowl
  • Medium-sized Bowl
  • Whisk

Method
 

Preparation
  1. Wash cucumbers, tomatoes, bell peppers, and red onion. Dice cucumbers, chop tomatoes, slice bell peppers, and finely chop red onion, soaking in water for 10 minutes if preferred.
  2. In a large bowl, combine diced cucumbers, tomatoes, bell peppers, and red onion with Kalamata olives, crumbled feta, parsley, and minced garlic.
  3. In a separate bowl, whisk together olive oil, red wine vinegar, and dried oregano. Season with salt and black pepper to taste.
  4. Pour the dressing over the salad ingredients and gently toss to coat.
  5. Cover and refrigerate for at least 30 minutes before serving.
  6. Before serving, gently toss the salad again and transfer to a serving dish.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 15gProtein: 5gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 20mgSodium: 350mgPotassium: 400mgFiber: 4gSugar: 3gVitamin A: 800IUVitamin C: 30mgCalcium: 150mgIron: 1mg

Notes

Use fresh, seasonal vegetables for the best flavor. Dress just before serving to maintain crispness.

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