Chopped Summer Salad

This is a perfect season for chopped salad since tomatoes and cucumbers are ripe and herbs abound. The concept of chopped salad is very flexible — many countries/regions have their own version of this with slightly different ingredients (peppers, feta cheese, olives, sun dried tomatoes, bread, basil, etc.) Feel free to experiment with different amounts of the ingredients or try using different herbs.

This recipe comes to us from Garden of Eating.


Serves 2

  • 1-2 tomatoes
  • 1/2 medium sized cucumber
  • 1/4 medium sized red onion
  • 3-4 leaves of lettuce, washed and dried
  • 1/4 cup of fresh mint leaves, washed and dried
  • 1/4 cup of fresh parsley, washed and dried
  • 3 tsps fresh lemon juice
  • 1 tbsp organic olive oil
  • 1 tsp red wine vinegar
  • Sea salt to taste
  • Freshly ground black pepper to taste



1. Chop up the tomatoes, onions, cucumber, lettuce, mint and parsley. The size of the pieces is up to you.

2. Combine in a bowl and toss with the lemon juice, olive oil and vinegar. Season with sea salt and black pepper to taste.

3. Enjoy! This salad is a great addition to a mezze-type meal of hummous, tzatziki, and olives, etc.

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Nutrition Information

Chopped Summer Salad

Servings per Recipe: 2

Amount per Serving

Calories:  113

Calories from Fat:  63

Total Fat:  7g

Saturated Fat:  0g

Cholesterol:  0mg

Sodium:  12mg

Potassium:  335mg

Carbohydrates:  15g

Dietary Fiber:  2g

Protein:  1g

Sugars:  5g

Vitamin A:  22%

Vitamin C:  121%

Calcium:  3%

Iron:  5%

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