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Mediterranean Chopped Salad

Mediterranean Chopped Salad: A Refreshing Low Carb Delight

This Mediterranean Chopped Salad is a colorful, low-carb delight perfect for any gathering.
Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Salad
  • 2 cups Cherry Tomatoes Juicy and sweet; substitute with grape tomatoes for a similar flavor.
  • 1 cup Cucumbers Provides a satisfying crunch; mini, baby, Persian, or Lebanese cucumbers work best.
  • 1 cup Roasted Peppers Adds a mild sweetness and depth; fresh bell peppers can be used if necessary.
  • 1/2 cup Red Onion Offers a sharp, zesty bite; green onions can be a milder alternative.
  • 1/2 cup Mixed Olives Brings a delicious salty flavor; Kalamata and green olives are preferred, but any variety works.
  • 1/4 cup Parsley Leaves Provides a fresh note and vibrant color; fresh basil can be used for a different twist.
  • 1 cup Feta Cheese Adds creamy tanginess; goat cheese is a nice alternative for a different texture.
For the Dressing
  • 1/4 cup Extra Virgin Olive Oil Adds richness and depth; replace with avocado oil for a unique flavor.
  • 2 tablespoons Red Wine Vinegar Introduces a pleasant acidity; apple cider vinegar is a suitable substitute.
  • 1 teaspoon Dijon Mustard Helps emulsify the dressing; omit it for a simpler vinaigrette.
  • 2 tablespoons Lemon Juice Brightens flavors; freshly squeezed is best, but bottled works in a pinch.
  • 1 teaspoon Dried Oregano Infuses Mediterranean vibes; use fresh oregano for an even bolder flavor.
  • 1 clove Garlic Provides savory depth; garlic powder can be used if fresh is unavailable.
  • to taste Salt & Cracked Black Pepper Enhances overall flavor; adjust to taste for the perfect seasoning.

Equipment

  • Cutting Board
  • Sharp knife
  • Mixing Bowl
  • small jar

Method
 

Preparation Steps
  1. Begin by finely dicing the cherry tomatoes, cucumbers, roasted peppers, red onion, and parsley. Place all the diced ingredients into a large mixing bowl.
  2. Next, roughly chop the mixed olives and crumble the feta cheese. Add them to the bowl with the other ingredients.
  3. In a small jar, combine the extra virgin olive oil, red wine vinegar, Dijon mustard, lemon juice, dried oregano, garlic, salt, and pepper. Shake vigorously until well combined.
  4. Pour the dressing over the salad mix in your large bowl. Gently toss until all ingredients are evenly coated.
  5. Let the salad sit for a few minutes to enhance flavors before serving.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 10gProtein: 5gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 10gCholesterol: 30mgSodium: 300mgPotassium: 400mgFiber: 3gSugar: 3gVitamin A: 2000IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Serve immediately for the best flavor and texture; leftovers are good for up to 2-3 days in an airtight container.

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