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Mediterranean Chopped Salad

Zesty Mediterranean Chopped Salad for Fresh Flavor Lovers

This Mediterranean Chopped Salad is a delicious, refreshing option perfect for health-conscious individuals looking for a quick meal.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 medium Cucumber Freshness and crunch; serves as the salad base.
  • 1 medium Tomato Adds juiciness and flavor; provides a burst of color.
  • 1 medium Bell Pepper Offers a sweet and crisp texture.
  • 0.25 cup Red Onion Contributes a tangy crunch; enhances flavor complexity.
  • 0.5 cup Kalamata Olives Introduces brininess that elevates the Mediterranean taste.
  • 0.5 cup Feta Cheese Provides creaminess and richness that contrasts with crunchy veggies.
  • 0.25 cup Fresh Parsley Adds a burst of freshness and a pop of green.
  • 1 clove Garlic Adds aromatic depth and flavor.
For the Dressing
  • 0.25 cup Extra-Virgin Olive Oil A healthy fat that brings flavors together.
  • 2 tablespoons Red Wine Vinegar Provides necessary acidity; balances richness of feta.
  • 1 teaspoon Dried Oregano Classic herb that adds a Mediterranean touch.
  • to taste Salt Enhance overall flavor.
  • to taste Black Pepper Enhance overall flavor.

Equipment

  • Mixing Bowl
  • whisk
  • cutting board
  • knife
  • Salad Tongs

Method
 

Step-by-Step Instructions
  1. Begin by washing and dicing your cucumber, tomato, bell pepper, and red onion into small, uniform pieces for an even texture.
  2. Incorporate the Kalamata olives, crumbled feta cheese, finely chopped parsley, and minced garlic into the bowl with the veggies.
  3. In a separate bowl, combine the extra-virgin olive oil, red wine vinegar, and dried oregano. Use a whisk to blend these ingredients together until smooth.
  4. Pour the freshly whisked dressing over the salad mixture, ensuring all components are generously coated.
  5. Cover the salad with plastic wrap or a lid and refrigerate for about 30 minutes.
  6. Before serving, give the salad a final gentle toss to redistribute the dressing that may have settled.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 12gProtein: 5gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 15mgSodium: 350mgPotassium: 400mgFiber: 3gSugar: 4gVitamin A: 800IUVitamin C: 30mgCalcium: 150mgIron: 1.5mg

Notes

Use fresh, seasonal ingredients for the best flavor. Adjust the vinegar and seasoning to taste.

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