Recipe: Mediterranean Chopped Salad with Leafy Greens

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A few years ago I took a cooking class where the chef’s specialty was Mediterranean cuisine.  She constructed a salad with tomatoes, red onion and spinach. It was so fragrant with oregano and fruity olive oil that I’ve been hooked ever since.

Mediterranean SaladMediterranean Shrimp Salad

You’ll find more than one variation on those fresh flavors on this recipe blog. We devoured this version piled high with tender baby shrimp on a bed of baby spinach.

Mother Rimmy's Mediterranean Chickpea Salad

And this version with chickpeas makes an easy work day lunch, or protein packed meat free dinner.

Mediterranean Salad

But this night I had a bowl of black beans, and an avocado sitting on the counter waiting to be put to good use, so into the mix they went with an English cucumber, tomatoes, avocado and salty capers.

Mediterranean Salad

We served our chopped vegetables on a plate of leafy greens lightly dressed with our fragrant vinaigrette. Doesn’t this make a colorful offering for dinner?

You can see why I’m a fan. There is an endless combination of Mediterranean type ingredients known for their health promoting properties, you’ll never be bored.

Enjoy!

Mediterranean Chopped Salad with Leafy Greens
 
Prep time
Cook time
Total time
 
Shake It Up! You can replace the stevia with honey or sugar to taste. Garbanzo beans would terrific in place of black beans.
Ingredients
  • 3 tablespoons oregano, dried
  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons lemon juice
  • 2 packets stevia
  • 2 clove garlic, crushed
  • ½ cup black beans, cooked or canned
  • 2 large roma tomatoes, chopped
  • 1 large yellow bell pepper, chopped
  • 1 cup English cucumber, chopped
  • 4 tablespoons capers
  • ¼ cup parsley, chopped
  • 2 medium avocado, seeded and chopped
  • ⅔ cup low fat feta cheese, crumbled
  • 8 cups lettuce
Instructions
  1. Combine oregano, oil, vinegar, lemon juice, stevia, and garlic in a container and shake to combine. Allow to sit for 15 minutes.
  2. Combine black beans, tomatoes, peppers, cucumber, capers, parsley, avocado and feta cheese in a large bowl.
  3. Place lettuce in a second large bowl.
  4. Pour ½ the dressing over the vegetable mixture, and the remaining half (or less if you like your greens with a minimum of dressing) over the lettuce.
  5. Serve chopped salad in a bowl with the greens on the side, or place the chopped salad on top of the greens.
Notes
Food energy: 353kcal
Weight Watchers PointsPlus 9
Saturated fatty acids: 6.73g
Monounsaturated fatty acids: 15.28g
Polyunsaturated fatty acids: 2.67g
Total fat: 24.68g
Calories from fat: 222
Cholesterol: 22mg
Carbohydrate, by difference: 24.01g
Total dietary fiber: 10.43g
Protein: 9.56g
Total lipid (fat): 26.69g
Water: 312.11g
Ash: 4.75g
Total sugars: 6.89g
Calcium: 222mg
Iron: 3.51mg
Magnesium: 75mg
Phosphorus: 213mg
Potassium: 948mg
Sodium: 614mg
Nutrition Information
Serving size: 4

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