Mediterranean Chopped Salad

Mediterranean Chopped Salad recipe videos

A Mediterranean Chopped Salad is a vibrant, hearty salad featuring finely diced vegetables, herbs, and often cheese or olives, tossed in a simple vinaigrette. It typically includes ingredients like cucumbers, tomatoes, red onion, bell peppers, parsley, and feta cheese, with variations adding chickpeas, olives, or mint. This refreshing dish is a staple across Mediterranean cuisines, particularly in Greece and the Levant.

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🍽️ Nutrition at a glance

It is generally low in carbs and high in fiber and healthy fats, especially if it includes olive oil and feta. Key nutrients include vitamins A, C, and K, along with antioxidants and minerals like potassium. A typical serving ranges from 150 to 250 calories, depending on the amount of oil and cheese used.

Nutrition breakdown

Calories	180 kcal
Protein	4 g
Carbs	12 g
Fat	14 g
Fiber	4 g
Sugar	5 g
Sodium	450 mg
Vitamin C	35 mg
Vitamin A	2500 IU
Vitamin K	80 mcg
Potassium	350 mg
Sodium	450 mg
Calcium	100 mg
Iron	2 mg
Folate	60 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it reflects the Mediterranean diet's emphasis on fresh, seasonal produce and communal eating, often served as a shared side or light meal. Nutritionally, its combination of fiber-rich vegetables and heart-healthy fats from olive oil makes it a standout for supporting digestion and cardiovascular health.