Browse Recipe Categories or

Mediterranean Salad

×

Mediterranean Salad

Classic Mediterranean ingredients make up this super simple side salad recipe. It's full of vegetables and beans, dressed with a heart-healthy vinaigrette.

Ingredients

Servings  4  

  • 1 medium head lettuce (green leaf, red leaf or romaine), cut into thin strips
  • 1 medium cucumber, chopped
  • 1/2 cup tomatoes, chopped
  • 1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
  • 1/2 medium red onion, finely sliced
  • 1/2 cup crumbled fat-free or low-fat feta cheese OR
  • 1/2 cup shredded Parmesan cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar OR
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, gently toss the lettuce, cucumber, tomatoes, chickpeas, onion, and feta.
  2. In a small bowl, whisk together the oil, vinegar, garlic powder, and pepper.
  3. Pour the dressing over the salad, tossing to combine.

Nutrition Facts

Mediterranean Salad
CaloriesCalories
142 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
4g Per Serving

Nutrition Facts

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 3 g
Added Sugars 0 g
Protein 8 g
 
Classic Mediterranean ingredients make up this super simple side salad recipe. It's full of vegetables and beans, dressed with a heart-healthy vinaigrette.

Nutrition Facts

Mediterranean Salad
CaloriesCalories
142 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
4g Per Serving
×
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 3 g
Added Sugars 0 g
Protein 8 g

Ingredients

Servings  4  

  • 1 medium head lettuce (green leaf, red leaf or romaine), cut into thin strips
  • 1 medium cucumber, chopped
  • 1/2 cup tomatoes, chopped
  • 1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
  • 1/2 medium red onion, finely sliced
  • 1/2 cup crumbled fat-free or low-fat feta cheese OR
  • 1/2 cup shredded Parmesan cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar OR
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, gently toss the lettuce, cucumber, tomatoes, chickpeas, onion, and feta.
  2. In a small bowl, whisk together the oil, vinegar, garlic powder, and pepper.
  3. Pour the dressing over the salad, tossing to combine.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.