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Mediterranean Salad

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Mediterranean Salad

Olive oil, low-fat feta cheese, dark leafy greens, beans, onions and tomatoes are all basic Mediterranean ingredients and are featured in this salad recipe.

Ingredients

Servings   4  

  • 1 head lettuce (green leaf, red leaf or romaine), cut into thin strips
  • 1 chopped cucumber (peeled if desired)
  • 1/2 cup tomatoes (chopped)
  • 15.5 ounces canned, no-salt-added chickpeas (garbanzo beans) (drained, rinsed)
  • 1/2 red onion (finely sliced)
  • 1/2 cup crumbled, fat-free, or, low-fat feta OR
  • 1/2 cup shredded Parmesan cheese
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar OR
  • 2 tablespoons cider vinegar

Directions

Tip: Click on step to mark as complete.

  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.

Nutrition Facts

Mediterranean Salad

CaloriesCalories

142 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.89

Nutrition Facts

Calories 142
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 229 mg
Total Carbohydrate 17 g
Dietary Fiber 4 g
Sugars 2.7 g
Added Sugars 0 g
Protein 8 g

 

Olive oil, low-fat feta cheese, dark leafy greens, beans, onions and tomatoes are all basic Mediterranean ingredients and are featured in this salad recipe.

Nutrition Facts

Mediterranean Salad

CaloriesCalories

142 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.89
×
Calories 142
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 229 mg
Total Carbohydrate 17 g
Dietary Fiber 4 g
Sugars 2.7 g
Added Sugars 0 g
Protein 8 g

Ingredients

Servings   4  

  • 1 head lettuce (green leaf, red leaf or romaine), cut into thin strips
  • 1 chopped cucumber (peeled if desired)
  • 1/2 cup tomatoes (chopped)
  • 15.5 ounces canned, no-salt-added chickpeas (garbanzo beans) (drained, rinsed)
  • 1/2 red onion (finely sliced)
  • 1/2 cup crumbled, fat-free, or, low-fat feta OR
  • 1/2 cup shredded Parmesan cheese
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar OR
  • 2 tablespoons cider vinegar

Directions

Tip: Click on step to mark as complete.

  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.

 

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