Mediterranean Salad – Healthy Option

Healthy, colorful and full of fresh flavors, our Mediterranean Salad is perfect for lunch or a light dinner.This dish is packed with heart-healthy goodness.

The Backstory: This delicious and colorful salad is packed with zesty flavors and textures but don’t let it’s pretty face fool you–it also packs an excellent nutritional punch. From the hearty-healthy, high fiber artichoke hearts to the anti-oxidant powers of the chickpeas (also no slouch in the fiber department), this salad is truly an outstanding choice when it comes to great taste and healthy eating.  More of the Backstory after the recipe

Mediterranean Salad - Healthy Option

Course Lunch, Salad
Cuisine Mediterranean
Prep Time 5 minutes
Total Time 5 minutes
Servings 4 servings


  • 1/4 cup lemon juice
  • 2 tbsp olive oil
  • 1 tbsp. water
  • 1/4 tsp. Salt
  • 1/8 tsp. pepper
  • 4 cups Romaine lettuce, shredded
  • 1 15.5 oz. can chickpeas, drained
  • 1 14 oz. can water-packed artichoke hearts, drained, halved
  • 1 cup roasted red peppers, cut into strips*
  • 1 cup grape tomates


  1. To make dressing, mix the first 5 ingredients in a bowl and set aside.
  2. Toss the remaining ingredients together with the dressing.

Recipe Notes


Nutrition Information Per Serving
Calories: 100
Total Fat: 4.5g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 0mg
Protein: 3g
Carbohydrates: 14g
Sodium: 170mg
Fiber: 4g

* Can substitute with any brand (jarred or canned without oil) or home made (i.e. broil peppers until skin is charred and peel)

Book cover image

…The Backstory continues: You can find this recipe and many more in my latest cookbook, Healthy Meals for Your Busy Life. In my new book, I’ve created a collection of delicious and satisfying meals from Moroccan Fig, Pine Nut and Black Bean Couscous to Poached Pears in Fruit Juice — that you can prepare in 30 minutes or less. I know you’ll love them and that they’ll leave you feeling full, satisfied, and happy that you’ve made healthful choices that don’t sacrifice on taste!

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Franceen Friefeld, RD., LD., P.H.Ec.

Franceen Friefeld, RD., LD., P.H.Ec.

Franceen is one of country's leading voices in nutrition and health with 30 + years of experience as a senior food management executive, author, speaker, and TV host. Fran's followers adore her because she believes you should be able to have your kugel and not feel guilty about it. Her recipes, humor, and realistic approach to enjoying food and cutting through the hype of fad diets and quick fixes are what make her approach to a balanced lifestyle loved by so many.
Franceen Friefeld, RD., LD., P.H.Ec.

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