Mediterranean Salad - KNEP - Kentucky Nutrition Education Program


Mediterranean Salad

Servings:6Serving Size:1 1/2 cups of saladRecipe Cost:$8.16Cost per Serving:$1.36


  • 1 large head romaine lettuce, chopped
  • ½ medium red onion, diced
  • 1 (15 ounce) can no-salt-added chickpeas, drained and rinsed
  • 1 large green bell pepper, diced
  • 1 pint grape tomatoes
  • 1 medium cucumber, sliced
  • 4 ounces reduced-fat feta cheese, crumbled
  • ¼ cup whole black olives, pitted


  1. In a Mason jar (or small bowl), combine dressing ingredients. Tightly screw onthe lid and shake to combine.
  2. In a large bowl, combine salad ingredients and toss with prepared dressing.

Dressing ingredients:

  • ¼ cup olive oil
  • 3 tablespoons red wine vinegar
  • ½ teaspoon Dijon mustard
  • 2 teaspoons garlic, minced
  • 1 teaspoon dried oregano
  • salt and pepper to taste
Source: Jeannie Najor, Senior Extension Associate for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 250 calories; 13g total fat; 3g saturated fat; 0g trans fat; 5mg cholesterol; 340mg sodium; 23g carbohydrate; 7g fiber; 5g sugar; 10g protein; 200% Daily Value of vitamin A; 60% Daily Value of vitamin C; 15% Daily Value of calcium; 15% Daily Value of iron