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4.82 from 11 votes

The Ultimate Mediterranean Chopped Salad

A tasty colorful salad that's easy to make with pantry staples and a few fresh ingredients.
Prep Time30 minutes
Cook Time0 minutes
Total Time30 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Diet: Lower Carb, Heart Healthy, Vegetarian
Servings: 4
Calories: 370kcal

Ingredients

  • 3 Tbs extra virgin olive oil
  • 2 Tbs balsamic vinegar
  • ½ teaspoon dijon mustard
  • teaspoon garlic powder
  • teaspoon ground black pepper pinch
  • 3 cups chopped romaine lettuce from 1 small head
  • 1 ½ cups chopped radicchio about half a small head
  • 2 cups chopped cucumber
  • 15 oz can chickpeas garbanzo beans, rinsed and drained
  • ½ cup chopped roasted red peppers
  • ½ cup chopped sundried tomatoes
  • ½ cup chopped pepperoncini mild or hot
  • ¼ cup minced red onion
  • ¼ cup pitted black or green olives
  • 5 ounces tuna optional if vegetarian
  • 2 oz feta cheese cubed or crumbled ⅛
  • 2 tablespoons roasted sunflower seeds
  • 3 tablespoons fresh minced herbs

Instructions

  • Combine the oilve oil, vinegar, mustard, garlic powder, and pepper in a small jar with a lid. Shake well to combine and set aside.
    NOTE: I don't add salt because the feta and jarred vegetables are salty.
  • In a large bowl, combine the lettuce, radicchio, cucumber, chickpeas, roasted red peppers, sundried tomatoes, pepperoncini, onion, olives, and tuna Toss well.
  • Add olive oil and vinegar dressing and toss to coat.
  • Add the feta, sunflower seeds, and fresh herbs. Toss lightly again.
  • Divide the salad into 4 large bowls and serve immediately.

Notes

If you plan to reserve part of this salad for the next day, don't add dressing to the portion you'll save. Store for up to one day in a covered container.
Since the olives, feta, and some of the other jarred vegetables are salty, don't add salt to your dressing! 

Nutrition

Serving: 6g | Calories: 370kcal | Carbohydrates: 32g | Protein: 19g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.01g | Cholesterol: 25mg | Sodium: 976mg | Potassium: 1029mg | Fiber: 9g | Sugar: 9g | Vitamin A: 3602IU | Vitamin C: 32mg | Calcium: 177mg | Iron: 4mg