Lou's Mediterranean Salad

Bursting with vibrant colors and bold flavors, Lou's Mediterranean Salad is a refreshing and wholesome dish that captures the essence of Mediterranean cuisine. This simple yet satisfying salad combines crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, and tangy red onion, all brought to life with protein-packed chickpeas and briny Kalamata olives. Crumbled feta cheese adds a creamy, salty touch, while a zesty, homemade dressing of extra virgin olive oil, fresh lemon juice, red wine vinegar, garlic, and oregano ties it all together. Ready in just 15 minutes and perfect as a light lunch, side dish, or refreshing appetizer, this salad is a must-try for anyone craving a taste of the Mediterranean. Healthy, quick, and full of robust ingredients, it’s sure to be a crowd-pleaser!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 4 cups Romaine lettuce
• 1 cup Cherry tomatoes
• 1 large Cucumber
• 0.5 medium Red onion
• 1 cup Chickpeas (canned, drained and rinsed)
• 0.5 cup Kalamata olives
• 0.75 cup Feta cheese, crumbled
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice
• 1 tablespoon Red wine vinegar
• 1 teaspoon Dried oregano
• 1 clove Garlic, minced
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Wash and pat dry the romaine lettuce. Chop it into bite-sized pieces and place it in a large salad bowl.

Step 2

Slice the cherry tomatoes in half and add them to the bowl.

Step 3

Peel and slice the cucumber into thin rounds or half-moons, depending on preference. Add to the salad.

Step 4

Thinly slice the red onion and scatter over the vegetables.

Step 5

Add the drained and rinsed chickpeas to the salad bowl.

Step 6

Roughly chop the Kalamata olives if desired, or leave them whole. Add them to the mix.

Step 7

Top the salad with the crumbled feta cheese.

Step 8

In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, minced garlic, salt, and black pepper to make the dressing.

Step 9

Drizzle the dressing evenly over the salad and toss gently to combine all ingredients.

Step 10

Serve immediately and enjoy this bright, flavorful Mediterranean salad.

Nutrition Facts

Serving size	(1143.7g)

Amount per serving	% Daily Value*
Calories	1291.3

Total Fat 112.2g	0%
Saturated Fat 35.2g	0%
Polyunsaturated Fat 0.2g
Cholesterol 150.0mg	0%
Sodium 4561.0mg	0%
Total Carbohydrate 49.1g	0%
Dietary Fiber 14.8g	0%
Total Sugars 18.2g
Protein 32.2g	0%

Vitamin D 0IU	0%
Calcium 1121.8mg	0%
Iron 8.5mg	0%
Potassium 1497.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 75.6%

Protein: 9.6%

Carbs: 14.7%