Greek Dinner Salad

Vegetarian
Very Healthy
Health score
69%
Greek Dinner Salad
45 min.
6
181kcal

Suggestions


Welcome to a delightful culinary experience with our Greek Dinner Salad! This vibrant and refreshing dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a health score of 69. Perfect for vegetarians and health-conscious eaters alike, this salad is a wonderful addition to any meal, whether as a side dish, antipasti, or a light snack.

Imagine the crispness of fresh Romaine lettuce combined with the hearty texture of chickpeas, all tossed together with a medley of colorful vegetables like cucumbers, tomatoes, and red onions. The addition of crumbled feta cheese adds a creamy richness, while the capers and fresh herbs like dill and parsley infuse the salad with a burst of flavor that transports you straight to the Mediterranean.

With only 181 calories per serving, this salad is a guilt-free indulgence that can be prepared in just 45 minutes, making it an ideal choice for busy weeknights or casual gatherings with friends. Serve it alongside warm whole wheat pita wedges for a satisfying crunch that complements the salad beautifully. Whether you're looking to impress guests or simply enjoy a healthy meal at home, this Greek Dinner Salad is sure to become a favorite in your recipe repertoire!

Ingredients

  • 19 ounce chickpeas drained and rinsed canned
  • tablespoon capers 
  •  cucumber peeled thinly sliced quartered
  • tablespoon olive oil extravirgin
  • ounces feta cheese crumbled
  • tablespoons optional: dill fresh coarsely chopped
  • 0.3 cup parsley fresh coarsely chopped
  • tablespoon juice of lemon fresh
  • teaspoon oregano dried
  • cup onion red thinly sliced
  • cups romaine lettuce shredded
  • cups tomatoes diced
  • 6-inch pitas whole wheat cut into 8 wedges ()

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 5 ingredients in a large bowl; stir with a whisk.
  2. Add lettuce and the next 6 ingredients (lettuce through chickpeas); toss well.
  3. Serve with pita wedges.

Nutrition Facts

Calories181kcal
Protein17.91%
Fat36.02%
Carbs46.07%

Properties

Glycemic Index
33.22
Glycemic Load
4.89
Inflammation Score
-10
Nutrition Score
22.293912954952%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.54mg
Apigenin
5.39mg
Luteolin
0.06mg
Isorhamnetin
1.42mg
Kaempferol
2.06mg
Myricetin
0.48mg
Quercetin
9.31mg

Nutrients percent of daily need

Calories:180.6kcal
9.03%
Fat:7.6g
11.69%
Saturated Fat:2.46g
15.39%
Carbohydrates:21.87g
7.29%
Net Carbohydrates:14.9g
5.42%
Sugar:4.47g
4.97%
Cholesterol:12.62mg
4.21%
Sodium:463.52mg
20.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.5g
17%
Vitamin A:5057.8IU
101.16%
Vitamin K:102.84µg
97.94%
Manganese:1.01mg
50.44%
Vitamin B6:0.65mg
32.34%
Folate:120.19µg
30.05%
Fiber:6.97g
27.9%
Vitamin C:20.28mg
24.58%
Phosphorus:174.01mg
17.4%
Potassium:562.01mg
16.06%
Calcium:147.44mg
14.74%
Magnesium:53.91mg
13.48%
Copper:0.27mg
13.44%
Iron:2.38mg
13.21%
Vitamin B2:0.21mg
12.13%
Vitamin B1:0.15mg
9.79%
Zinc:1.45mg
9.67%
Vitamin B5:0.72mg
7.17%
Selenium:4.77µg
6.81%
Vitamin E:0.95mg
6.31%
Vitamin B3:0.99mg
4.93%
Vitamin B12:0.24µg
3.99%
Source:My Recipes