Chopped Mediterranean Salad
A nutritious Mediterranean chopped salad packed with fiber and flavor. Loaded with veggies, legumes and grains, it’s the perfect dish for feeding a crowd or weekly meal prep.
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Servings: 8 servings
Ingredients
- 1 English/Hothouse cucumber diced into small bit sized pieces
- 3 Tomatoes firm, seeded and diced into small bite sized pieces
- ½ small Red onion diced into small bite sized pieces
- 1 can Chickpeas 14.5 oz can; drained and rinsed
- 1 cup Farro cooked
- ½ cup Kalamata olives sliced in half
- 3 ounces Feta cheese low-fat or nonfat, crumbled
- ½ cup Fresh herbs like parsley and oregano finely chopped
For the lemon vinaigrette
- ½ cup Olive oil
- ¼ cup White wine vinegar
- 1 tablespoon Lemon juice
- 1 teaspoon Maple syrup or honey
- ¼ teaspoon Red pepper flakes
- Pinch of salt and pepper
Instructions
- Cook the farro according to package directions. Set aside to cool.1 cup Farro
- Dice all veggies into ½″-¾″ bite sized pieces, making sure to seed the tomatoes first. Add veggies to a large serving bowl along with the chickpeas and farro.1 English/Hothouse cucumber, 3 Tomatoes, ½ small Red onion, 1 can Chickpeas
- Finely chop and add the fresh herbs, then slice the olives and add to the bowl along with the feta cheese.½ cup Kalamata olives, 3 ounces Feta cheese, ½ cup Fresh herbs like parsley and oregano
Make the dressing
- In a lidded container, add the ingredients for the homemade lemon vinaigrette. Cover and shake vigorously till well combined. Toss salad ingredients together, then dress the salad if serving right away, or refrigerate till ready to serve and add salad dressing right before serving.½ cup Olive oil, ¼ cup White wine vinegar, 1 tablespoon Lemon juice, 1 teaspoon Maple syrup, ¼ teaspoon Red pepper flakes, Pinch of salt and pepper
Notes
Store salad in the fridge in an airtight container for up to 5 days. Add salad dressing right before serving to maintain freshness and crunchiness.
Nutrition
Serving: 8servings | Calories: 250kcal | Carbohydrates: 24g | Protein: 6g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 2mg | Sodium: 239mg | Potassium: 222mg | Fiber: 5g | Sugar: 3g | Vitamin A: 758IU | Vitamin C: 13mg | Calcium: 25mg | Iron: 1mg
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