A Mediterranean chopped salad is a bright, colorful dish packed with fresh vegetables, tangy cheese, and hearty legumes. This salad is a perfect example of Mediterranean cuisine, known for its health benefits and use of fresh, simple ingredients. The combination of crisp cucumbers, juicy tomatoes, sharp onions, briny olives, and creamy feta cheese, all tossed with a zesty dressing, makes this salad a refreshing and satisfying meal.
It's incredibly easy to prepare, requiring just a bit of chopping and mixing, making it an ideal choice for a quick lunch, a side dish, or a healthy addition to any meal.
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Why This Recipe Works
This Mediterranean chopped salad works so well because it's a harmonious blend of flavors and textures that satisfy with every bite. The crispness of the vegetables provides a satisfying crunch, while the feta cheese adds a creamy counterpoint. The olives deliver a hit of saltiness and umami, which is balanced by the bright acidity of the dressing. This salad is not just a delight for the taste buds but also a nutrient powerhouse, offering a good mix of vitamins, minerals, fiber, and healthy fats. Its simplicity and the ease of adjusting it to what you have on hand make it a versatile recipe that can be enjoyed year-round.
Another reason to love this recipe is its adaptability. You can easily add or substitute ingredients based on preferences or what's available in your pantry. For example, adding chickpeas or grilled chicken can turn it into a hearty main course, while swapping in different vegetables or cheeses can give it a whole new flavor profile. This salad is perfect for meal prep as it holds up well in the fridge, and the flavors meld beautifully over time. Whether you're looking for a light lunch option, a side dish for your Mediterranean feast, or simply a way to incorporate more vegetables into your diet, this chopped salad is a perfect choice.
Ingredients
Chickpeas - Nutty flavor and hearty texture. Substitute: white beans for a softer texture.
Tomatoes - Juicy and sweet, adding freshness. Substitute: bell peppers for a crunchier texture.
Cucumber - Crisp and hydrating, giving a refreshing crunch. Substitute: zucchini for a similar crunch with a different flavor.
Olives - Salty and briny, adding depth. Substitute: capers for a similar briny flavor but smaller size.
Feta Cheese - Creamy and tangy, enriching the salad. Substitute: goat cheese for a softer texture and mild flavor.
Tips
- Rinse and drain the chickpeas thoroughly to remove any canned taste.
- Use ripe tomatoes for the best flavor.
- Dice the cucumber, tomatoes, and feta into similar-sized pieces for uniformity in every bite.
- For the best flavor, let the salad chill in the fridge for at least 30 minutes before serving.
- Dress the salad just before serving to keep the ingredients crisp and fresh.
How to Serve
This Mediterranean salad is a vibrant, flavorful dish that's both nutritious and satisfying. It's perfect as a light lunch on its own, packed with proteins and fresh vegetables, or as a colorful side dish that complements grilled meats or fish beautifully.
- Serve it atop a bed of fresh greens for an even more substantial salad.
- Use it as a filling for a wrap for a healthy, on-the-go lunch option.
- Scoop it up with pita chips for a delicious appetizer.
Similar Recipes
Mediterranean Chopped Salad
Ingredients
- 1 can 15 oz chickpeas, rinsed and drained
- 2 large tomatoes diced
- 1 cucumber diced
- ½ cup Kalamata olives halved
- ½ cup feta cheese crumbled
- ¼ cup red onion finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
Instructions
- In a large bowl, combine the chickpeas, tomatoes, cucumber, olives, feta cheese, and red onion.
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper to create the dressing.
- Pour the dressing over the salad and toss gently to combine and coat evenly.
- Garnish with chopped fresh parsley.
- For the best flavor, let the salad chill in the refrigerator for about 30 minutes before serving. Serve chilled.
Nutrition
Notes
• Use ripe tomatoes for the best flavor.
• Dice the cucumber, tomatoes, and feta into similar-sized pieces for uniformity in every bite.
• For the best flavor, let the salad chill in the fridge for at least 30 minutes before serving.
• Dress the salad just before serving to keep the ingredients crisp and fresh.