Welcome to another episode of Healthy Salad Recipe. Today, we’re featuring the delicious Mediterranean Chopped Salad, a healthy bowl for you. This salad makes an excellent meal replacement, mixed with healthy and nutritious vegetables that brighten your day.
How to Make Mediterranean Chopped Salad?
For those who choose a healthy salad recipe for breakfast and are searching for salad ideas, come and witness the super delightful Mediterranean Chopped Salad recipe. It’s an easy-to-make salad that takes only 10 minutes a day. For those who prefer a non-vegetarian option, you can also try the Mediterranean Chopped Salad with chicken, the Mediterranean Chopped Salad with lemon garlic shrimp, or the Mediterranean Chopped Salad bowl with tuna for an extra taste and new flavor. The choice is yours, and the recipe is in front of you to create the divine dish.
Mediterranean Chopped Salad Ingredients:
Salad Base:
- 1/2 head of gem lettuce, chopped
- 1/4 red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 red bell pepper
- 1/2 cucumber, sliced
- 1/4 cup olives, sliced
- 1/2 cup of chickpeas, cooked
- 1/4 cup of sundried tomatoes
- 2 tablespoons of toasted nuts (such as almonds or walnuts)
- 1/4 cup of feta cheese, crumbled
- fresh basil leaves
Balsamic Vinaigrette Dressing:
- 2 tbsp Dijon mustard
- 1/2 cup olive oil
- 3 tbsp balsamic vinegar
- 3-4 garlic cloves, minced
- Salt and pepper
- 1 tbsp honey or maple syrup
- 2 tbsp red onions (optional)
Directions
- Prepare Ingredients:
- Chop, halve, and slice the vegetables.
- Chop the sundried tomatoes and fresh basil.
- Prepare chickpeas:
- Rinse and drain the soaked chickpeas.
- Add to an instant pot or pressure cooker with fresh water.
- Bring to a boil, then reduce the heat to a simmer.
- Cook for 10–15 minutes or until tender.
- Toast the nuts:
- Add almonds or walnuts to a skillet.
- Heat over medium heat.
- Stir the nuts and toast them without burning them.
- Toast for 3-5 minutes until it turns golden brown.
- Transfer them to a plate and let them cool.
- Combine Ingredients for dressing:
- In a mixing bowl, add minced garlic and chopped onion.
- Add Dijon mustard, balsamic vinegar, and honey in the same bowl.
- Stir and whisk for a minute until well combined.
- Slowly drizzle olive oil.
- Continue to whisk.
- Add salt and pepper to taste.
- Taste and adjust:
- Taste the balsamic vinaigrette dressing and adjust the seasoning if needed.
- Combine Ingredients:
- Combine all the chopped vegetables in a bowl.
- Add in cooked chickpeas and fresh basil.
- Sprinkle some salt and pepper to taste.
- Add a cup of balsamic vinaigrette dressing.
- Toss and serve:
- Sprinkle crumbled feta cheese over the top.
- Gently toss the salad to combine.
- Serve immediately.
Tips for better cooking:
- Use nuts in equal sizes so that they can all be well-toasted.
- Make sure to stir the nuts constantly to prevent them from burning.
- Use good-quality olive oil and Dijon mustard when making this dressing.
- Keep the prepared dressing separate and add it to the salad before eating.
Mediterranean Chopped Salad Calorie:
1/2 head of gem lettuce: 5 calories
Total Mediterranean Chopped Salad Calories: 446 calories
1/4 red bell pepper, sliced: 12 calories
1/2 cup cherry tomatoes: 15 calories
1/4 red onion, thinly sliced: 11 calories
1/2 cup of chickpeas, cooked: 135 calories
1/4 cup of olives: 25 calories
1/2 cucumber, sliced: 8 calories
1/4 cup of sundried tomatoes: 35 calories
2 tablespoons of toasted nuts: 100 calories
1/4 cup of feta cheese: 100 calories
Fresh basil leaves: 1 calorie
Don’t just scroll—try out our special Mediterranean Chopped Salad recipe weight loss with the simple ingredients available in your kitchen.
