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Mediterranean Chopped Salad

Bright & Crunchy Mediterranean Chopped Salad for Summer Joy

This Mediterranean Chopped Salad is a vibrant and healthy dish, perfect for summer with fresh vegetables and bold flavors.
Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Salad
  • 2 cups Cucumber, diced Substitution: Other crunchy vegetables like radishes can be used.
  • 2 cups Tomato, diced Note: Use ripe tomatoes for the best taste.
  • 1 cup Bell Pepper, diced Variety: Any color (red, yellow, or green) can be used.
  • 0.5 cup Red Onion, diced Substitution: Shallots can be a milder alternative.
  • 0.5 cup Kalamata Olives, pitted Substitution: Green olives for a different tanginess.
  • 0.5 cup Feta Cheese, crumbled Note: For a dairy-free version, use vegan cheese.
  • 0.25 cup Fresh Parsley, chopped Substitution: Basil or mint can be used for different flavors.
  • 1 clove Garlic, minced Tip: Adjust quantity to taste.
For the Dressing
  • 3 tablespoons Extra-Virgin Olive Oil Note: Use high-quality oil for best results.
  • 1 tablespoon Red Wine Vinegar Substitution: Lemon juice can provide a fresher note.
  • 1 teaspoon Dried Oregano
  • Salt and Black Pepper Tip: Adjust based on feta's saltiness.

Equipment

  • Mixing Bowl
  • whisk
  • Spatula or salad tongs

Method
 

Step-by-Step Instructions
  1. Start by washing all your fresh ingredients thoroughly. Dice the cucumbers, tomatoes, bell peppers, and red onion into uniform pieces, aiming for about ½-inch cubes. Place the chopped veggies into a large mixing bowl.
  2. Next, enhance the flavor of your salad by incorporating the kalamata olives, crumbled feta cheese, chopped parsley, and minced garlic into the bowl with the diced vegetables. Gently stir the mixture, allowing the olives and feta to intermingle.
  3. In a small mixing bowl, combine the extra-virgin olive oil, red wine vinegar, dried oregano, and a pinch of salt and black pepper. Use a whisk to blend all the ingredients together until the dressing is smooth.
  4. Pour the freshly whisked dressing over the salad mixture in the large bowl. Gently toss the ingredients together to coat all the vegetables and feta evenly.
  5. To allow the flavors to meld beautifully, cover the bowl and place it in the refrigerator for about 30 minutes.
  6. Once the salad has chilled, give it a gentle toss to refresh the ingredients. Taste and adjust the seasoning with additional salt and pepper if necessary. Serve this vibrant salad in a large bowl.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 12gProtein: 5gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 10mgSodium: 400mgPotassium: 450mgFiber: 3gSugar: 4gVitamin A: 1000IUVitamin C: 30mgCalcium: 150mgIron: 1mg

Notes

For the best crunch, dress your salad just before serving and opt for in-season vegetables to maximize flavor.

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