Heart Healthy Mediterranean Chopped Salad

(5.0)
By Adam Fisher
Published 3/13/2023
Dietitian Reviewed: Christina Wright, RD, LDN
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Heart Healthy Mediterranean Chopped Salad

Make your taste buds come alive with this zesty and vibrant Mediterranean-inspired salad recipe. Crispy roasted chickpeas, tangy feta cheese, fresh vegetables and a bold spice blend make this recipe a richly flavorful and satisfying dish.

Total Time
30 minutes
Servings
4
Calories
292
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Ingredients

Recipe yields 4 servings

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How to Make Mediterranean Chopped Salad

  1. Step 1

    Set an oven rack in the middle of the oven. Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper.

  2. Step 2

    In a small mixing bowl, toss the chickpeas with ½ tablespoon olive oil, ¼ tsp salt together and black pepper. Transfer to the prepared baking sheet and spread into a single layer. Place on the center oven rack and roast until golden and crisp, about 15 to 20 minutes, until light golden brown. Remove from oven and allow to cool slightly. Toss with another ½ Tbsp olive oil and ½ tablespoon of za’atar. Set aside.

  3. Step 3

    Toss together the tomatoes, red pepper, cucumber and olives in a large salad bowl.

  4. Step 4

    In a small mixing bowl, whisk together the olive brine, 3 tablespoons olive oil, lemon juice, sumac and ¼ teaspoon salt.

  5. Step 5

    Lightly coat the vegetables with the dressing. Toss the vegetables with most of the feta and chickpeas. Add the arugula and toss to combine. Top with the remaining feta and chickpeas.

  6. Step 6

    Sprinkle each serving with toasted almonds and remaining za’atar. Drizzle with additional dressing if desired.

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Nutrition Facts

Serving Size:
1 cup

292
Calories
24
g
Fat
17
mg
Cholesterol
527
mg
Sodium
15
g
Carbs
5
g
Sat. Fat
4
g
Fiber
7
g
Protein
5
g
Sugars
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