Mediterranean Chopped Salad

Mediterranean Chopped Salad

2 Reviews
From: EatingWell Magazine, Summer 2004

A summer staple, this flavorful salad—shown here with grilled tofu—is also good with grilled fish or chicken. Like all fresh tomato salads, it provides some fiber and a healthy dose of vitamin C.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 medium tomatoes, seeded and diced
  • 1 cup diced seedless cucumber, ( ¼ medium)
  • ¼ cup chopped scallions
  • ¼ cup coarsely chopped fresh parsley
  • ¼ cup Kalamata olives, pitted and coarsely chopped
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon white-wine vinegar
  • ¼ teaspoon salt, or to taste
  • Freshly ground pepper, to taste


  • Active

  • Ready In

  1. Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix. Serve within 1 hour.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 113 calories; 10 g fat(1 g sat); 1 g fiber; 5 g carbohydrates; 1 g protein; 23 mcg folate; 0 mg cholesterol; 2 g sugars; 0 g added sugars; 790 IU vitamin A; 23 mg vitamin C; 21 mg calcium; 1 mg iron; 328 mg sodium; 217 mg potassium
  • Nutrition Bonus: Vitamin C (38% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable 2 fat (mono)

Reviews 2

May 13, 2014
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By: SharonC
Very versatile and delicious I make this all the time, using whatever vegetables I have on hand. It's great with zucchini, celery, jicama, bell peppers (red, green, and yellow make it colorful), etc. We don't like kalamata olives so I leave them out. If I don't have fresh parsley, I use a little dried and have also used a little basil. Holds well for the next day, too. Have topped it with grilled chicken and have tossed in some 3 cheese crumbles for something different and a bit more substantial for a meal. Pros: Lots of fresh veggies
January 23, 2010
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By: EatingWell User
So amazing! My family this for dinner tonight. The adults were full after two pieces of grilled tofu topped with one cup of the salsa. The kids ate it and said they liked it very much. This one is a keeper!
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