Mediterranean Chopped Salad Recipe

Why You’ll Love This Recipe

Mediterranean Chopped Salad is a vibrant and refreshing dish, full of crunchy vegetables, hearty chickpeas, and briny olives, all tossed in a tangy red wine vinaigrette. The feta cheese adds a creamy touch that ties all the flavors together. This salad is simple to prepare, healthy, and perfect for any occasion, whether as a side dish, a light lunch, or a healthy dinner. It’s quick to make and even better when it sits for a bit to let the flavors meld. Plus, it’s easily customizable to suit your taste!

Ingredients

For the Salad:

• 1 head romaine lettuce, washed and chopped
• 1 cup grape tomatoes, cut in half
• 2 cups cucumber, chopped
• 15-ounce can chickpeas, rinsed and drained
• ¼ red onion, diced
• ¼ cup Kalamata olives, cut in half lengthwise
• ½ cup crumbled feta cheese

For the Dressing:

• 3 tablespoons red wine vinegar
• 2 tablespoons olive oil
• 1 teaspoon dried oregano

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Prepare the Salad:
   • In a large bowl, combine the chopped romaine lettuce, halved grape tomatoes, chopped cucumber, chickpeas, diced red onion, and Kalamata olives.
2. Make the Dressing:
   • In a small bowl, whisk together the red wine vinegar, olive oil, and dried oregano until well combined.
3. Dress the Salad:
   • Pour the dressing over the salad and gently toss to combine, ensuring that all ingredients are well-coated.
4. Chill:
   • Refrigerate the salad for 30 minutes or until ready to serve. Chilling the salad helps the flavors blend together.
5. Serve:
   • Before serving, top the salad with the crumbled feta cheese.

Servings and Timing

• Servings: 4-6
• Prep Time: 10 minutes
• Chill Time: 30 minutes
• Total Time: 40 minutes

Variations and Tips

• Extra Veggies: Add additional vegetables like bell peppers, red cabbage, or artichoke hearts for more color and crunch.
• Add Protein: For a heartier meal, top the salad with grilled chicken, shrimp, or even roasted lamb.
• Dressing Adjustments: If you prefer a sweeter dressing, add a teaspoon of honey or maple syrup to the dressing for a slight balance of sweetness.
• Vegan Option: To make this salad vegan, simply omit the feta or use a vegan feta alternative.

Storage/Reheating

• Storage: Store any leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the feta cheese separate if possible to prevent it from getting soggy.
• No Reheating Needed: This salad is best served chilled or at room temperature, so there’s no need to reheat.

FAQs

Can I make this salad ahead of time?

Yes, this salad can be made ahead of time. It’s actually better if it sits for a while to allow the flavors to meld. Just be sure to add the feta cheese just before serving to keep it fresh.

Can I use a different type of lettuce?

Yes, you can substitute the romaine lettuce with mixed greens, arugula, or spinach for a different flavor and texture.

How can I make this salad spicier?

If you like heat, add some sliced jalapeños or a pinch of red pepper flakes to the dressing for an extra kick.

Can I use fresh chickpeas instead of canned?

Yes, you can use cooked fresh chickpeas instead of canned. Just be sure to cook them beforehand and let them cool.

Can I add other proteins to this salad?

Absolutely! Grilled chicken, roasted turkey, or even falafel can be great additions to make the salad a more filling meal.

Is this salad gluten-free?

Yes, this Mediterranean Chopped Salad is naturally gluten-free as long as you ensure the dressing and ingredients you use are free of gluten.

Conclusion

Mediterranean Chopped Salad is a delicious, healthy, and satisfying dish that’s easy to make and packed with fresh flavors. Whether you’re preparing it for a quick lunch or a side dish at dinner, this salad is sure to become a staple. With its mix of crunchy veggies, protein-packed chickpeas, and creamy feta, it’s the perfect way to enjoy Mediterranean-inspired flavors in a light, refreshing salad. Enjoy!

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