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–+ servings
Mediterranean Salad

Mediterranean Salad: Crunchy, Zesty Bliss on Your Plate

This Mediterranean Salad is a vibrant and nutritious dish packed with fresh vegetables and chickpeas, perfect for gatherings or meal prep.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad Base
  • 1 head Romaine Lettuce chopped into bite-sized pieces
  • 1 cup Grape Tomatoes quartered
  • 1 cup Persian Cucumbers chopped into small cubes
  • 1 can Chickpeas rinsed and drained
  • 1/2 cup Red Onions finely chopped
  • 1/2 cup Kalamata Olives sliced
  • 1/2 cup Feta Cheese crumbled
  • 1/4 cup Parsley chopped
For the Dressing
  • 1/4 cup Olive Oil
  • 3 tablespoons Lemon Juice fresh
  • 1 teaspoon Dijon Mustard
  • 1 clove Garlic pressed
  • 1 teaspoon Oregano dried
  • to taste Salt
  • to taste Black Pepper

Equipment

  • Mixing Bowl
  • Mason jar
  • Colander
  • Cutting board
  • Knife

Method
 

Step-by-Step Instructions
  1. Wash and dry the romaine lettuce, chop into bite-sized pieces, and set aside.
  2. Quarter the grape tomatoes and chop Persian cucumbers into small cubes.
  3. Finely chop red onions and set aside.
  4. Drain and rinse the chickpeas under cold water.
  5. Slice the Kalamata olives in half, and crumble the feta cheese.
  6. In a mason jar, combine olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and black pepper. Shake until emulsified.
  7. Layer the romaine, tomatoes, cucumbers, chickpeas, red onions, olives, and feta in a salad bowl.
  8. Drizzle the dressing over the salad, garnish with parsley, and toss gently to combine.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 24gProtein: 7gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 300mgPotassium: 400mgFiber: 6gSugar: 3gVitamin A: 1500IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Chop vegetables evenly for the best texture and appearance. Store dressing separately until serving to maintain freshness.

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