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–+ servings
Mediterranean Chopped Salad

Refreshing Mediterranean Chopped Salad for Vibrant Summer Meals

This Mediterranean Chopped Salad is a fresh and healthy dish, perfect for summer meals.
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Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups cucumber, diced use firm, dark green cucumbers for the best crunch and freshness
  • 2 cups tomato, diced choose ripe tomatoes that yield slightly when pressed for maximum juiciness
  • 1 cup bell pepper, diced any color bell pepper adds vibrant visual appeal and a sweet flavor
  • 0.5 cup red onion, diced soak in water for a milder taste
  • 0.5 cup kalamata olives, pitted enhances the Mediterranean vibe
  • 0.5 cup feta cheese, crumbled use vegan cheese for a dairy-free twist if needed
  • 0.25 cup fresh parsley, chopped or swap with basil or mint for variety
  • 1 clove garlic, minced adds depth and aromatic kick
For the Dressing
  • 3 tablespoons extra-virgin olive oil brings all the flavors together
  • 1 tablespoon red wine vinegar adds tangy acidity
  • 1 teaspoon dried oregano classic Mediterranean flavor

Equipment

  • mixing bowl
  • Small Bowl
  • whisk

Method
 

Step-by-Step Instructions
  1. Wash and dice the cucumber, tomato, bell pepper, and red onion into uniform bite-sized pieces. Place all diced vegetables in a large mixing bowl.
  2. Incorporate the kalamata olives, crumbled feta cheese, chopped parsley, and minced garlic into the bowl of diced vegetables. Gently stir the mixture.
  3. Whisk together extra-virgin olive oil, red wine vinegar, dried oregano, salt, and pepper in a small bowl until smooth and fully combined.
  4. Pour the dressing over the salad ingredients in the larger bowl. Toss gently to coat everything evenly.
  5. Cover the bowl and refrigerate the salad for about 30 minutes to allow flavors to meld.
  6. Give the salad a final gentle toss before serving to ensure every piece is coated in the dressing.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 10gProtein: 5gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 10mgSodium: 500mgPotassium: 300mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 30mgCalcium: 200mgIron: 2mg

Notes

Use in-season ingredients for the best flavor. Adjust salt according to the saltiness of feta and olives.

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