Mediterranean Chopped Salad Recipe
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A hearty chopped salad makes an epic meal. This Mediterranean chopped salad is great for lunch or dinner, and you can add several optional ingredients if you want to round out the meal even further.
I adore salads. The possibilities are endless, and you always end up with something that tastes good. They can be as light or as hearty as you want them to be, and they are great for anything from a light lunch to a robust dinner.
FAQs
How Can I Make This Mediterranean Chopped Salad More Filling?
There is no shortage of ingredients you can add to this salad. Add some protein such as grilled chicken, shrimp, or even tofu. Or toss in some grains such as quinoa or wild rice. (Or both!)
What If I Don’t Have Dijon Mustard?
You can use any type of mustard you have handy. Dijon adds a certain type of flavor, but any mustard will get the job done.
What Can I Serve With A Mediterranean Chopped Salad?
Try serving a side of grilled fish or chicken. You can also serve this with falafel and some whole-grain pita bread.
Can I Use Regular Cucumbers Instead Of English Cucumbers?
You sure can! But if you do, it would be best to peel them. You can keep the seeds or remove them, but I would definitely peel them. Regular cucumbers have a skin that is more bitter and tough than English cucumbers.
Do I Have To Use Chickpeas?
While they are a classic addition to a salad like this, you can certainly substitute them with other beans such as cannellini beans, black beans, or even cooked lentils.
Do I Have To Use Kalamata Olives?
Kalamata olives add a distinctly Mediterranean flavor to this salad. But that doesn’t mean you have to use them. Feel free to use any olives you prefer, or omit them completely.
What Other Vegetables Can I Add?
Try any of the following:
- Diced zucchini
- Artichoke hearts
- Sun-dried tomatoes
Can I Make This Mediterranean Chopped Salad Ahead Of Time?
Absolutely. But avoid adding the dressing until you are ready to serve it.
Can I Use Store-Bought Dressing?
Yes, you can. Just look for one without added sugar and preservatives. An Italian dressing will work well here.
If I Add Avocado, How Do I Keep It From Turning Brown?
It’s best to not add the avocado until you are ready to serve the salad. But if you have to cut it ahead of time, make sure you spritz it with some lemon juice first.
Mediterranean Chopped Salad Ingredients
English cucumber – Or use a regular cucumber, but peel it. Note that you may want to use two regular cucumbers to replace one English cucumber.
Red bell pepper
Yellow bell pepper
Cherry tomatoes – You can use any tomatoes and cut them any way you like.
Red onion
Kalamata olives
Fresh parsley – You can use curly or flatleaf parsley, the choice is yours. But flatleaf tends to taste better in this dish.
Fresh mint leaves
Arugula – Or mixed greens. Any mix is fine. Any lettuce will work. Use what you like best.
Canned chickpeas – No sugar added. Drained and rinsed.
Extra virgin olive oil – Or any light-flavored oil you like best.
Fresh lemon juice – You can use bottled if that’s all you have.
Red wine vinegar
Garlic – Use the biggest clove you have on the bulb.
Dijon mustard – No sugar added.
Dried oregano
Salt and freshly ground black pepper – Add to taste.
How To Make Mediterranean Chopped Salad
Prep all the ingredients as indicated.
In a large salad bowl, combine all the salad ingredients.
The Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, dried oregano, salt, and pepper.
Putting It All Together
Pour the dressing over the salad and toss gently to ensure all the ingredients are well coated.
Let the salad sit for about 10 minutes to allow the flavors to develop and serve.
Storage
Store leftovers in the fridge in an airtight container for one to two days. You can store this for up to three or four days if you don’t have the dressing on the salad.
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Mediterranean Chopped Salad Recipe
Ingredients
Salad Ingredients
- 1 large English cucumber (diced)
- 1 medium red bell pepper (diced)
- 1 medium yellow bell pepper
- 1 cup cherry tomatoes (halved or diced, as you like)
- 1 medium red onion (finely chopped)
- 1 cup Kalamata olives (pitted and halved or chopped)
- 1 cup fresh parsley (chopped)
- 1 cup fresh mint leaves (chopped)
- 1 cup arugula (or other mixed greens)
- 15 oz. can chickpeas (drained and rinsed)
Dressing Ingredients
- ¼ cup extra virgin olive oil
- 2 tbsp. fresh lemon juice
- 1 tbsp. red wine vinegar
- 1 large garlic clove (pressed or finely minced)
- 1 tsp. Dijon mustard
- 1 tsp. dried oregano
- salt and pepper (to taste)
Instructions
The Salad
- Prep all the ingredients as indicated.
- In a large salad bowl, combine all the salad ingredients.
The Dressing
- In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, dried oregano, salt, and pepper.
Putting It All Together
- Pour the dressing over the salad and toss gently to ensure all the ingredients are well coated.
- Let the salad sit for about 10 minutes to allow the flavors to develop and serve.
Notes
Nutrition
