Mediterranean Chopped Salad

Name: Mediterranean Chopped Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 lettuce gem head (chopped (about 4 cups)); 5 oz yellow tomatoes (finely chopped); 1 red bell pepper (capsicum) (seeded and finely chopped); 1 cucumber (finely chopped); 1½ cups chickpeas (cooked); 2/3 cup brown rice (cooked); 1/4 cup dill (finely chopped); 1/4 cup fresh basil (sliced); 3 tbsp sundried tomatoes (finely chopped); 2 tbsp baby capers; 10 Sicillian olives (pitted and chopped); 3 tbsp toasted pine nuts; 1 tbsp whole grain mustard; 1 tbsp olive oil; 1 tbsp balsamic vinegar; 2 tbsp red onions (finely chopped)

3 steps

Prep:15min

Enjoy this nutritious Mediterranean Chopped Salad, a delicious mix of fresh vegetables, beans, and herbs, perfect for a quick and nourishing lunch or meal prep.

Updated at: Fri, 13 Dec 2024 22:12:59 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories536.7 kcal (27%)

Total Fat23.3 g (33%)

Carbs69.7 g (27%)

Sugars17.3 g (19%)

Protein18.7 g (37%)

Sodium559.2 mg (28%)

Fiber16.3 g (58%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 headlettuce gem

chopped

5 ozyellow tomatoes

finely chopped

1red bell pepper

capsicum, seeded and finely chopped

1cucumber

finely chopped

1 ½ cupschickpeas

¼ cupdill

3 Tbspsundried tomatoes

finely chopped

2 Tbspbaby capers

10olives

Sicillian, pitted and chopped

3 Tbsppine nuts

toasted

1 Tbspwhole grain mustard

1 Tbspolive oil

1 Tbspbalsamic vinegar

2 Tbspred onions

finely chopped

Instructions

Step 1

Whisk together whole grain mustard, olive oil, balsamic vinegar, and red onions to make the dressing.

Step 2

Pour the dressing into a large salad bowl, followed by layers of lettuce, tomatoes, capsicum, cucumber, chickpeas, rice, dill, basil, sundried tomatoes, baby capers, olives, and toasted pine nuts.

Step 3

Mix everything together to combine, and enjoy!

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