Teresa's Recipes
Mediterranean Chopped Salad
Experience a burst of summer with this Mediterranean Chopped Salad, an explosion of vibrant colors and fresh flavors that transport you straight to the sun-drenched shores of the Mediterranean. This salad features crispy romaine lettuce intertwined with juicy tomatoes, crunchy cucumbers, and sweet bell peppers, all harmonized by the briny delight of Kalamata olives and the creamy richness of feta cheese. Tossed in a zesty lemon vinaigrette, this salad is not only a refreshing side dish but also a satisfying meal in its own right. Perfect for a light lunch, a picnic, or as a refreshing accompaniment to a grilled main dish, this salad is as versatile as it is delicious. Historically, Mediterranean cuisine is known for its use of fresh ingredients and bold flavors, making this recipe a wholesome tribute to that tradition.
Ingredients
- 1 head, chopped Romaine lettuce
- 1, diced Cucumber
- 2, diced Tomatoes
- 1/2, finely chopped Red onion
- 1, diced (any color) Bell pepper
- 1/2 cup, sliced Kalamata olives
- 1 cup, crumbled Feta cheese
- 1/4 cup, chopped Fresh parsley
- 1/4 cup Olive oil
- 2 tablespoons, freshly squeezed Lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- to taste Salt
- to taste Black pepper
Dietary Notes
- Servings: 4
- Dish Type: Salad
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Calories: 250
- Fat: 20g
- Carbs: 15g
- Protein: 6g
- Sodium: 450mg
- Sugar: 2g
Instructions
- In a large bowl, combine the chopped romaine lettuce, diced cucumber, diced tomatoes, finely chopped red onion, and diced bell pepper.
- Add the sliced Kalamata olives, crumbled feta cheese, and chopped fresh parsley to the bowl.
- In a separate small bowl, whisk together the freshly squeezed lemon juice, olive oil, Dijon mustard, honey, salt, and black pepper until the dressing is emulsified and smooth.
- Pour the zesty vinaigrette dressing over the salad mixture and toss gently to coat all ingredients evenly, ensuring every bite is flavorful.
- Serve immediately for the freshest taste, or refrigerate for 30 minutes to allow the flavors to meld beautifully.
Tips
- For added protein, consider adding grilled chicken or chickpeas to the salad.
- Feel free to experiment with other ingredients such as artichoke hearts, capers, or even avocado for a creamier texture.
- For a gluten-free option, ensure that the Dijon mustard used is gluten-free.