Chopped Greek Salad

Vegetarian
Very Healthy
Health score
88%
Chopped Greek Salad
20 min.
4
306kcal

Suggestions


Looking for a refreshing and nutritious dish that’s perfect for any occasion? Look no further than this Chopped Greek Salad! Bursting with vibrant colors and flavors, this salad is not only a feast for the eyes but also a powerhouse of health benefits. With a health score of 88, it’s a fantastic choice for those seeking a vegetarian option that’s both satisfying and very healthy.

In just 20 minutes, you can whip up a delightful side dish, antipasti, or even a light snack that serves four. Each serving is packed with 306 calories, making it a guilt-free addition to your meal plan. The combination of crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumbers, and creamy feta cheese creates a delightful texture that will keep you coming back for more.

What sets this salad apart is the harmonious blend of fresh ingredients, including protein-rich chickpeas and zesty kalamata olives, all drizzled with a tangy lemon and olive oil dressing. The addition of fresh mint leaves elevates the flavor profile, making every bite a refreshing experience. Plus, it pairs perfectly with toasted whole-wheat pita halves for a satisfying crunch.

Whether you’re hosting a gathering or simply looking for a quick and healthy meal, this Chopped Greek Salad is sure to impress. Dive into this Mediterranean delight and enjoy a taste of the sun-drenched shores of Greece right in your own kitchen!

Ingredients

  • 0.1 teaspoon pepper black
  • cup garbanzo beans canned rinsed drained (garbanzo beans)
  • cup cucumber chopped
  • 0.3 cup feta cheese crumbled
  • 0.3 cup mint leaves fresh
  • small garlic clove minced
  • cup grape tomatoes halved
  • 12 cups baby greens chopped
  • tablespoon honey 
  • 0.3 cup kalamata olives pitted
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin
  •  wholewheat pita breads whole-wheat toasted halved
  • 0.5 small onion red chopped
  • 0.3 teaspoon salt 
  • cup bell pepper diced yellow

Equipment

  • bowl
  • whisk

Directions

  1. Whisk together the first 5 ingredients (through black pepper) in a bowl. Slowly whisk in olive oil until well-combined.
  2. Place romaine in large serving bowl. Arrange chickpeas and next 6 ingredients (through feta) on top in sections.
  3. Sprinkle mint leaves over the salad.
  4. Drizzle the dressing over the salad just before serving, and toss.
  5. Serve with toasted pita halves.

Nutrition Facts

Calories306kcal
Protein12.85%
Fat36.41%
Carbs50.74%

Properties

Glycemic Index
89.65
Glycemic Load
19.24
Inflammation Score
-10
Nutrition Score
30.992608924275%

Flavonoids

Eriodictyol
1.61mg
Hesperetin
2.49mg
Naringenin
0.46mg
Apigenin
0.16mg
Luteolin
0.9mg
Isorhamnetin
0.69mg
Kaempferol
0.17mg
Myricetin
0.15mg
Quercetin
8.22mg

Nutrients percent of daily need

Calories:305.85kcal
15.29%
Fat:13.05g
20.08%
Saturated Fat:3.06g
19.13%
Carbohydrates:40.93g
13.64%
Net Carbohydrates:32.14g
11.69%
Sugar:9.34g
10.38%
Cholesterol:11.13mg
3.71%
Sodium:706.14mg
30.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.36g
20.72%
Vitamin A:19435.47IU
388.71%
Vitamin K:231.46µg
220.44%
Vitamin C:91.28mg
110.64%
Folate:343.92µg
85.98%
Manganese:1mg
49.82%
Fiber:8.8g
35.18%
Vitamin B6:0.57mg
28.31%
Potassium:908.38mg
25.95%
Vitamin B1:0.31mg
20.85%
Iron:3.72mg
20.69%
Calcium:201.22mg
20.12%
Phosphorus:200.8mg
20.08%
Vitamin B2:0.33mg
19.13%
Magnesium:69.39mg
17.35%
Copper:0.34mg
16.76%
Vitamin E:1.87mg
12.47%
Zinc:1.64mg
10.97%
Vitamin B3:2.13mg
10.64%
Vitamin B5:0.89mg
8.94%
Selenium:4.02µg
5.74%
Vitamin B12:0.21µg
3.52%
Source:My Recipes