Mediterranean Salad

Updated:Apr 17,2014

Mediterranean Salad

Mediterranean Salad



4 servings

About $1.89 per serving

½ head of lettuce (green leaf, red leaf or romaine) cut in half then crosswise into thin strips
½ cucumber, chopped (optional to seed or peel)
½ cup chopped tomatoes (any type)
1 15.5 oz can chickpeas (garbanzo beans), no salt added, drained and rinsed
½ red onion, finely sliced
½ cup crumbled fat-free or low-fat feta or shredded Parmesan
 2 tablespoons extra virgin olive oil
2 tablespoons red wine or cider vinegar
½ teaspoon garlic powder
½ teaspoon black pepper
  1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.
  2. In a small bowl whisk olive oil, vinegar, garlic powder and pepper.
  3. Pour dressing over salad mixture and toss.
Per serving:
Total Fat5.0 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat3.5 g
Cholesterol 0 mg
Sodium229 mg
Carbohydrates17 g
Dietary Fiber4 g
Added Sugars0 g
Protein 8 g
Potassium294 mg
Calcium112 mg

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Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit


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Related Lessons

Cutting Cucumber
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Chopping Celery
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Chopping Basil
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