When it’s this hot out, let’s face it. No one wants to turn their oven (or stove) on. I enjoy refreshing, cold, no-cook meals like this Chopped Greek Salad when it’s unbearably warm.
This salad features crisp romaine lettuce, tender chickpeas, briny kalamata olives, juicy tomatoes, crunchy cucumbers and a smattering of the best creamy feta dressing.
The other great thing about this salad? It’s a balanced meal. Here’s the nutrition breakdown:
- Greens: Perhaps one of the most important “food groups” that we often don’t get enough of. Leafy greens (which includes romaine lettuce) are rich in vitamins A, C and K, fiber, antioxidants, folate, calcium, iron and potassium. Aim to include at least 1 cup raw or 1/2 cup cooked leafy greens in your diet on a daily basis!
- Chickpeas: Are a source of protein AND fiber and they contain folate, iron, phosphorus, copper and manganese. Plus, they’re inexpensive and easy to use in so many recipes – straight out of the can!
- Olives: They’re a source of heart-healthy monounsaturated fats. And they taste REALLY good.
- Tomatoes: They contain vitamins C and K, potassium and folate and when in season, are super juicy and fabulous on a salad like this one!
- Cucumber: Contains vitamins C and K and magnesium, and they add a refreshing crunch to the salad.
- Dressing: Another source of fat from the feta cheese, and high in protein from the Greek yogurt. Plus, the Greek yogurt provides a hefty dose of probiotics (and the veggies in the salad act as prebiotics – which are “food” for the probiotics).
Overall, our salad is a good balance of carbohydrates and fiber from the chickpeas and veggies, heart-healthy fat from the olives and protein from the chickpeas and Greek yogurt dressing. Plus, as you can see, it’s loaded with antioxidants, vitamins and minerals! Plus, for an even higher protein salad, you can add a filet of grilled salmon, chicken breast or another serving of chickpeas. The sky is the limit with this salad!Print
A simple chopped romaine salad with cucumbers, olives, chickpeas and a creamy feta dressing.
For the dressing:
- 1 cup plain Greek yogurt
- 2 tablespoons milk
- ¼ cup crumbled feta cheese
- 1 tablespoon fresh dill, chopped
- 1 clove garlic, peeled and minced
- 1 teaspoon red wine vinegar
- ½ teaspoon ground black pepper
- ½ teaspoon granulated sugar (optional)
- ¼ teaspoon kosher or sea salt
- ¼ teaspoon onion powder
For the salad:
- 3 heads romaine lettuce, chopped
- 15-ounce can chickpeas, rinsed and drained
- 1 large English cucumber, diced
- 1-pint cherry or grape tomatoes, halved
- ½ red onion, peeled and thinly sliced
- ½ cup crumbled feta cheese
- ¼ cup kalamata olives, halved
- In a medium mixing bowl, whisk together the dressing. Taste and adjust the seasoning, if necessary. Refrigerate until ready to serve.
- Arrange lettuce, chickpeas, cucumber, tomatoes, red onion, feta cheese and kalamata olives in a large serving bowl. Drizzle with feta dressing, toss and serve.
Make it a Meal: Add grilled salmon or chicken for a higher protein meal.
- Serving Size: 1/6 of recipe
- Calories: 188
- Sugar: 4g
- Sodium: 386mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 17g
- Fiber: 3g
- Protein: 10g
- Cholesterol: 16mg
Keywords: salad, salads, Greek, Mediterranean, vegetarian