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Side view of a wood salad bowl filled with Mediterranean chopped salad.
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Mediterranean Chopped Salad Recipe

A delicious chopped salad that can be a side dish or the main event.
Prep Time20 minutes
Total Time20 minutes
Course: Dinner, Lunch, Main Course
Cuisine: Mediterranean
Servings: 4 servings
Calories: 327kcal

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.
    Mediterranean chopped salad ingredients on a white surface.
  • In a large salad bowl, combine all the salad ingredients.
    Mediterranean chopped salad ingredients in a wood salad bowl.

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.
    Whisked dressing in a glass bowl on a white surface.

Putting It All Together

  • Pour the dressing over the salad and toss gently to ensure all the ingredients are well coated.
    Pouring dressing over Mediterranean chopped salad in a wood salad bowl.
  • Let the salad sit for about 10 minutes to allow the flavors to develop and serve.
    Closeup of a Mediterranean chopped salad in a wood salad bowl.

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.25the recipe | Calories: 327kcal | Carbohydrates: 30g | Protein: 8g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Sodium: 858mg | Potassium: 711mg | Fiber: 10g | Sugar: 5g | Vitamin A: 3271IU | Vitamin C: 133mg | Calcium: 150mg | Iron: 4mg