Mediterranean Chopped Salad

Mediterranean Chopped Salad takes about 45 minutes from beginning to end. One portion of this dish contains around 7g of protein, 15g of fat, and a total of 245 calories. This recipe serves 4. For $2.69 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. 9 people have made this recipe and would make it again. Not a lot of people really liked this salad. Head to the store and pick up fresh parsley, romaine, red wine vinegar, and a few other things to make it today. It is brought to you by The Green Forks. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. Overall, this recipe earns a tremendous spoonacular score of 90%. If you like this recipe, you might also like recipes such as Mediterranean Chopped Salad, Mediterranean Chopped Salad, and Mediterranean Chopped Salad.

Servings: 4

 

Ingredients:

1 (14-ounce) can chickpeas, drained and rinsed

1 medium cucumber, peeled, halved lengthwise, seeded, and cut into ½-inch dice

3 tablespoons extra virgin olive oil

½ cup fresh parsley, roughly chopped

1-2 cloves garlic, minced or pressed

1 pint grape tomatoes, quartered

Ground black pepper

½ cup kalamata olives, pitted and chopped (Optional.)

½ small red onion, minced

3 tablespoons red wine vinegar

1 romaine heart, cut into ½-inch pieces (about 3 cups)

Table salt

Equipment:

colander

bowl

whisk

Cooking instruction summary:

Combine cucumber, tomatoes, and 1 teaspoon salt in colander set over bowl and let stand 15 minutes.Whisk oil, vinegar, and garlic together in large bowl. Add drained cucumber and tomatoes, chickpeas, olives, onion, and parsley; toss and let stand at room temperature to blend flavors, 5 minutes.Add romaine; toss to combine. Season with salt and pepper and serve.

 

Step by step:


1. Combine cucumber, tomatoes, and 1 teaspoon salt in colander set over bowl and let stand 15 minutes.

2. Whisk oil, vinegar, and garlic together in large bowl.

3. Add drained cucumber and tomatoes, chickpeas, olives, onion, and parsley; toss and let stand at room temperature to blend flavors, 5 minutes.

4. Add romaine; toss to combine. Season with salt and pepper and serve.


Nutrition Information:

Quickview
244k Calories
6g Protein
15g Total Fat
22g Carbs
47% Health Score
Limit These
Calories
244k
12%

Fat
15g
24%

  Saturated Fat
2g
13%

Carbohydrates
22g
7%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
745mg
32%

Get Enough Of These
Protein
6g
14%

Vitamin K
149µg
143%

Manganese
1mg
53%

Vitamin A
2345IU
47%

Vitamin C
29mg
36%

Vitamin B6
0.63mg
32%

Fiber
7g
29%

Vitamin E
2mg
19%

Folate
73µg
18%

Potassium
586mg
17%

Copper
0.3mg
15%

Magnesium
54mg
14%

Iron
2mg
13%

Phosphorus
131mg
13%

Calcium
80mg
8%

Vitamin B1
0.11mg
8%

Zinc
1mg
7%

Vitamin B5
0.59mg
6%

Vitamin B3
1mg
5%

Vitamin B2
0.07mg
4%

Selenium
2µg
3%

covered percent of daily need
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