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Photo by Jay & Melissa Malouin licensed under CC BY-SA 2.0
Mediterranean Chopped Salad – Nutritional Facts
Per Serving (Includes Olive Oil and Feta, Based on a 2,000-Calorie Daily Diet)
| Nutrient | Amount (% DV) |
|---|---|
| Calories | 170 |
| Total Fat | 14g (18%) |
| Saturated Fat | 3.5g (18%) |
| Cholesterol | 10mg (3%) |
| Sodium | 220mg (10%) |
| Total Carbohydrate | 8g (3%) |
| Dietary Fiber | 2g (7%) |
| Sugars | 4g |
| Protein | 3g (6%) |
| Iron | 1.1mg (6%) |
| Potassium | 320mg (7%) |
Mediterranean Chopped Salad
Ingredients
- ½ small red onion, finely chopped
- 3 tablespoons fresh lemon juice
- 2 cups diced tomato
- 3 cups of diced cucumber
- 1 green pepper
- ¼ cup loosely packed finely chopped leaf of parsley
- 1 tablespoon chopped dill
- 2 tablespoons chopped mints
- 1 teaspoon sumac
- 3 tablespoons extra virgin olive oil
- Sea salt and fresh ground pepper to taste
- 1 to 2 ounces crumbled feta optional – not shown
- Black olives as desired optional
Instructions
- Let onions sit in lemon juice with a pinch of salt for 10 minutes
- Combine all the ingredients except the olives and romaine in a large bowl and toss together
- Taste and adjust seasonings.
- Garnish with olives and serve, with pita bread and romaine lettuce if desired
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