Mediterranean Salad

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Mediterranean Salad

Foods like olive oil, low fat feta cheese, dark leafy greens, beans, onions and tomatoes are all basic Mediterranean ingredients and are featured in this Simple Cooking with Heart salad!

Nutrition Facts

Mediterranean Salad

CaloriesCalories

142 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.89
×
Calories 142
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 229 mg
Total Carbohydrate 17 g
Dietary Fiber 4 g
Sugars 2.7 g
Added Sugars 0 g
Protein 8 g

Ingredients

Servings  4  

  • 1 head lettuce (green leaf, red leaf or romaine), cut into thin strips
  • 1 chopped cucumber (peeled if desired)
  • 1/2 cup tomatoes (chopped)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (drained, rinsed)
  • 1/2 red onion (finely sliced)
  • 1/2 cup crumbled, fat-free, or, low-fat feta OR
  • 1/2 cup shredded Parmesan cheese
  • 1/2 tsp. black pepper
  • 1/2 tsp. garlic powder
  • 2 Tbsp. extra virgin olive oil
  • 2 Tbsp. red wine or cider vinegar

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.
  2. In a small bowl whisk olive oil, vinegar, garlic powder and pepper.
  3. Pour dressing over salad mixture and toss.

 

Foods like olive oil, low fat feta cheese, dark leafy greens, beans, onions and tomatoes are all basic Mediterranean ingredients and are featured in this Simple Cooking with Heart salad!

Nutrition Facts

Mediterranean Salad

CaloriesCalories

142 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.89
×
Calories 142
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 229 mg
Total Carbohydrate 17 g
Dietary Fiber 4 g
Sugars 2.7 g
Added Sugars 0 g
Protein 8 g

Ingredients

Servings  4  

  • 1 head lettuce (green leaf, red leaf or romaine), cut into thin strips
  • 1 chopped cucumber (peeled if desired)
  • 1/2 cup tomatoes (chopped)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (drained, rinsed)
  • 1/2 red onion (finely sliced)
  • 1/2 cup crumbled, fat-free, or, low-fat feta OR
  • 1/2 cup shredded Parmesan cheese
  • 1/2 tsp. black pepper
  • 1/2 tsp. garlic powder
  • 2 Tbsp. extra virgin olive oil
  • 2 Tbsp. red wine or cider vinegar

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.
  2. In a small bowl whisk olive oil, vinegar, garlic powder and pepper.
  3. Pour dressing over salad mixture and toss.