Greek-Italian Chopped Salad

Gluten Free
Health score
40%
Greek-Italian Chopped Salad
45 min.
6
304kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Greek-Italian Chopped Salad, a delightful dish that perfectly marries the best of both culinary worlds. This gluten-free salad is not only a feast for the eyes but also a wholesome addition to your meal repertoire, making it an ideal choice for a side dish, antipasti, or even a light snack. With a preparation time of just 45 minutes, you can easily whip up this refreshing salad for gatherings or a cozy dinner at home.

Imagine the crispness of fresh romaine lettuce mingling with the savory notes of Italian Genoa salami and the briny goodness of Kalamata olives. Each bite is enhanced by the aromatic touch of fennel and the crunch of red bell pepper, creating a symphony of textures and flavors. The dressing, a simple yet flavorful blend of olive oil, white wine vinegar, and dried oregano, ties all the ingredients together, elevating the salad to a new level of deliciousness.

Not only is this salad a treat for your taste buds, but it also packs a nutritious punch with protein-rich garbanzo beans and creamy feta cheese. Whether you're serving it as a starter or enjoying it as a light meal, this Greek-Italian Chopped Salad is sure to impress your family and friends. Dive into this culinary adventure and savor the essence of the Mediterranean in every bite!

Ingredients

  • ounces genoa salami italian thinly sliced cut into strips
  • cup fennel bulb fresh very thinly sliced
  •  bell pepper diced red
  • small garlic clove minced
  • tablespoons citrus champagne vinegar 
  • teaspoon oregano dried
  • tablespoons olive oil 
  • 15.5 ounce garbanzo beans drained canned (chickpeas)
  • cups the of 1 cos lettuce chopped
  • 0.3 cup kalamata olives pitted sliced
  • ounces feta cheese crumbled
  • cup onion red very thinly sliced

Equipment

  • bowl
  • whisk

Directions

  1. Whisk oil, vinegar, oregano, and garlic in small bowl to blend. Season dressing to taste with salt and pepper.
  2. Combine lettuce, garbanzo beans, bell pepper, red onion, fennel, feta cheese, salami, and sliced olives in large bowl.
  3. Pour dressing over; toss to coat. Mound salad on platter and serve.

Nutrition Facts

Calories304kcal
Protein11.71%
Fat65.83%
Carbs22.46%

Properties

Glycemic Index
39.06
Glycemic Load
4
Inflammation Score
-10
Nutrition Score
20.856956518215%

Flavonoids

Eriodictyol
0.16mg
Apigenin
0.02mg
Luteolin
0.2mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.02mg
Quercetin
6.53mg

Nutrients percent of daily need

Calories:303.75kcal
15.19%
Fat:22.8g
35.07%
Saturated Fat:5.26g
32.9%
Carbohydrates:17.5g
5.83%
Net Carbohydrates:11.64g
4.23%
Sugar:3.14g
3.49%
Cholesterol:20.08mg
6.69%
Sodium:680.71mg
29.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.12g
18.24%
Vitamin A:4833.27IU
96.67%
Vitamin K:69.2µg
65.91%
Manganese:0.8mg
39.76%
Vitamin C:31.25mg
37.88%
Vitamin B6:0.6mg
30.06%
Folate:106.03µg
26.51%
Fiber:5.87g
23.47%
Vitamin E:2.78mg
18.54%
Phosphorus:164.32mg
16.43%
Calcium:136.62mg
13.66%
Vitamin B2:0.22mg
13.22%
Vitamin B1:0.19mg
12.95%
Potassium:418.5mg
11.96%
Iron:2.09mg
11.61%
Zinc:1.56mg
10.41%
Magnesium:40.58mg
10.15%
Copper:0.19mg
9.44%
Selenium:6.57µg
9.39%
Vitamin B12:0.5µg
8.4%
Vitamin B5:0.66mg
6.6%
Vitamin B3:1.26mg
6.31%
Source:Epicurious