Mediterranean Chopped Salad
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.
Servings
Ingredients
- 1 lettuce gem head chopped (about 4 cups)
- 5 oz yellow tomatoes finely chopped
- 1 red bell pepper seeded and finely chopped
- 1 cucumbers finely chopped
- 1½ cups cooked chickpeas cooked
- ⅔ cup brown rice cooked
- ¼ cup fresh dill finely chopped
- ¼ cup fresh basil sliced
- 3 tbsp sun-dried tomatoes finely chopped
- 2 tbsp baby capers
- 10 Sicillian olives pitted and chopped
- 3 tbsp toasted pine nuts
Balsamic Dressing
- 1 tbsp whole grain mustard
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- 2 tbsp red onion finely chopped
Instructions
- Whisk together whole grain mustard, olive oil, balsamic vinegar, and red onions to make the dressing.
- 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.
- Mix everything together to combine, and enjoy!
Video
Nutritional Information - Per Serving
Calories 580kcal | Carbohydrates 74g | Protein 20g | Fat 26g | Sodium 672mg | Fiber 18g | Vitamin A 557IU | Vitamin C 97mg | Calcium 182mg | Iron 7mg