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Looking for a flavorful, filling salad that works as a side dish or a main course? This colorful, low calorie, flavorful Layered Mediterranean Salad is a winner.
It is easy to make, filling and full of the fresh flavors of the sunny Mediterranean. A simple do-it-yourself salad that looks and tastes like a gourmet restaurant one! It’s a big hit every time I make it.
How Many Calories and WW Points in this Layered Mediterranean Salad?
According to my calculations each generous 2-cup serving has only 113 calories.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
2 SmartPoints (Green plan)
0 SmartPoints (Blue plan)
0 SmartPoints (Purple plan)
3 PointsPlus (Old plan)
Are Chickpeas and Garbanzo Beans the Same?
This salad gets a boost of fiber and protein from chickpeas—which are also called garbanzo beans. While the two names seem unrelated, they are in fact the same bean/legume.
Although chickpeas have been eaten in the Middle East for almost 10,000 years, they’ve been called different names across many cultures.
Garbanzo happens to be the Spanish term, while chickpea is the common English term—though both names are used interchangeably here in the US.
Recipe Notes and Serving Suggestions
Layering salad ingredients is a simple easy way to create a salad special enough to serve to guests. Toss the salad at the table right before serving for best results.
This recipe makes 6 generous servings. To make a smaller amount perfect for 2 or 3, just divide all your ingredients in half and proceed with the recipe, which is what I do on days I want to enjoy it for lunch.
Serve as a satisfying side along with roast chicken or lamb or grilled shrimp or fish.
Variations and Additions
Different herbs: chopped fresh parsley, dill, basil and/or mint would all work well.
Different vegetables: chopped celery, carrot, radish, and/or artichoke hearts would all be nice.
Brighter: add a generous squeeze of fresh lemon juice or splash or two of red wine vinegar.
Heartier: add chopped cooked chicken or turkey, canned tuna, chopped hard boiled egg, or cooked shrimp.
Salad in a Jar: Use 1/6th of ingredients and layer as follows: dressing, chick peas, tomatoes, cucumber, olive, red pepper, lettuce, feta.
Zestier: add chopped peperoncini or banana pepper.
If you’ve made this Zero Point Layered Mediterranean Salad please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
WW Layered Mediterranean Salad
Ingredients
- 1 cup plain fat free yogurt (I substituted Greek yogurt for thicker dressing)
- 1 tablespoon chopped scallion
- 1/2 cup peeled and chopped English cucumber
- 1 teaspoon minced garlic
- 1/4 teaspoon kosher salt
- 1/8 teaspoon ground black pepper
- 2 tablespoon chopped fresh mint leaves
- 1 medium red bell pepper, sliced into thin strips
- 6 cups shredded romaine lettuce
- 1 cup canned chick peas, rinsed and drained (aka: garbanzo beans)
- 1 cup thinly sliced red onion
- 1 cup thinly sliced English Cucumber
- 1 cup halved grape tomatoes
- 2 tablespoons crumbled reduced fat feta cheese
- 8 medium kalamata olives, roughly chopped
- Salt and Pepper to taste
Instructions
Make the creamy cucumber dressing:
- In a medium size bowl, combine the first seven ingredients (yogurt through mint leaves) until well mixed. Cover and refrigerate, at least 30 minutes, until ready to serve.
Make the salad:
- Layer ingredients in a large glass bowl in the following order: red pepper, half of lettuce, chickpeas, onion, remaining lettuce, cucumber and tomatoes.
- Refrigerate salad until ready to serve.
To serve:
- Just before serving, spoon the yogurt dressing over top of the salad. garnish with feta and olives. Add salt and pepper to taste. Toss and serve.
Notes
(Must be logged into WW on a smartphone or tablet.) 2 SmartPoints (Green plan) 0 SmartPoints (Blue plan) 0 SmartPoints (Purple plan) 3 PointsPlus (Old plan)
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Source: Weight Watchers
Reduced fat feta does have points …
I paid for your ecookbook,Skinny Slow Cooker Recipes with Weight Watchers Freestyle points. How do I download the ebook and star enjoying my recipes? I bought it on your Facebook ad link.