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Mediterranean Crunch Salad – A Nutritious and Flavorful Delight

Mediterranean Crunch Salad is a vibrant and nutrient-packed dish inspired by Mediterranean flavors. It combines crisp vegetables, tangy dressings, and flavorful toppings to create a satisfying, healthy meal. Typically, it features fresh greens, cucumbers, cherry tomatoes, red onions, and crunchy elements like roasted chickpeas or pita chips.
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Prep Time 10 minutes
Total Time 10 minutes
Course Salad
Cuisine Mediterranean
Servings 3 people

Ingredients
  

Salad Base:

  • 4 cups romaine lettuce chopped
  • 1 cup kale finely chopped
  • 1 cup shredded cabbage
  • ½ cup cherry tomatoes halved
  • ½ cup cucumbers diced
  • ¼ cup red onion thinly sliced
  • Crunchy Toppings:
  • ½ cup roasted chickpeas
  • ¼ cup pita chips crushed
  • ¼ cup feta cheese crumbled

Dressing:

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove minced
  • 1 teaspoon dried oregano
  • Salt and black pepper to taste

Instructions
 

Prepare the Vegetables: Wash and chop the romaine, kale, cabbage, cucumbers, and tomatoes. Thinly slice the red onion.

    Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and black pepper.

      Assemble the Salad: In a large bowl, combine all the vegetables. Toss with the dressing until evenly coated.

        Add the Crunch: Top the salad with roasted chickpeas, crushed pita chips, and crumbled feta cheese.

          Serve and Enjoy: Mix lightly and serve immediately. Optionally, pair it with grilled chicken, shrimp, or tofu for added protein.

            Nutritional Information (Per Serving)

            • Calories: ~200-250
            • Protein: 6-8g
            • Fiber: 4-5g
            • Healthy Fats: From olive oil and chickpeas
            • Vitamins: High in Vitamin A, C, and K

            Customization Ideas

            • Make it Vegan: Replace feta cheese with dairy-free feta or avocado.
            • Add More Protein: Include grilled chicken, shrimp, or tofu.
            • Boost the Fiber: Toss in cooked quinoa or black beans.
            • Enhance the Flavor: Sprinkle with sumac or a pinch of za’atar.

            Storage and Meal Prep Tips

            • Store separately: Keep the dressing in a jar and add it just before serving to prevent sogginess.
            • Refrigeration: Store in an airtight container for up to 2 days.
            • Meal Prep Idea: Pre-chop vegetables and store them separately from toppings and dressing for easy assembly.

            FAQs

            • How many calories are in Mediterranean Crunch Salad?A typical serving contains 150-200 calories, depending on the dressing and toppings.
            • What’s the best dressing for Mediterranean Crunch Salad?A simple olive oil, lemon, garlic, and oregano dressing works best.
            • Can I make this salad gluten-free?Yes! Swap pita chips for roasted sunflower seeds or additional chickpeas.
            • How long does this salad last?It stays fresh for 1-2 days in the refrigerator if stored without dressing.
            • Can I freeze this salad?No, freezing will alter the texture of the vegetables. However, you can freeze the dressing separately.

            Final Thoughts

            • Mediterranean Crunch Salad is the perfect blend of nutrition, flavor, and versatility. Whether you prefer store-bought kits like Taylor Farms Mediterranean Crunch Salad or make your own from scratch, it’s easy to enjoy this salad your way.
            Keyword Mediterranean Crunch Salad