Bright, refreshing, and packed with flavor, this Mediterranean Chopped Salad is a vibrant mix of crisp vegetables, protein-rich chickpeas, and creamy feta, tossed in a zesty lemon-herb dressing.
High in fiber and healthy fats, it’s low in saturated fat and naturally satisfying.
Quick to assemble, it’s perfect for everyday meals, meal prep, or a wholesome side dish for gatherings.
15-Minute Mediterranean Chopped Salad
Equipment
- 1 large mixing bowl
- 1 Vegetable Chopper or Knife
- 1 Cutting board
- 1 Balloon Whisk
- 1 Small Mason Jar (for dressing)
Ingredients
For the Salad:
- 2 heads romaine lettuce chopped (~6 cups)
- 1 pint grape tomatoes quartered
- 1 cup Persian cucumbers chopped
- 15 oz 1 can chickpeas, drained and rinsed
- ¼ cup red onions finely chopped
- ¼ cup Kalamata olives pitted and sliced
- ¼ cup feta cheese crumbled
- 1 tbsp parsley chopped
For the Dressing:
- ¼ cup olive oil
- 3 tbsp fresh lemon juice
- 2 tsp Dijon mustard
- 1 garlic clove pressed
- ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp black pepper
Instructions
- Prepare the Romaine Lettuce: Begin by washing your romaine lettuce thoroughly under cold running water to remove any dirt or impurities. Pat the leaves dry with a clean kitchen towel or use a salad spinner for best results. Remove the tough core and slice the leaves into bite-sized pieces, aiming for roughly 1-inch squares for a uniform texture. Place the chopped romaine in the largest mixing bowl you have; this will form the base of your salad and allow the other ingredients to sit beautifully on top.
- Chop the Grape Tomatoes: Take a pint of fresh grape tomatoes and rinse them under cold water. Slice each tomato into quarters for easy eating and balanced flavor in every bite. Evenly scatter the quartered tomatoes over the chopped romaine to add bursts of juicy sweetness throughout the salad.
- Dice the Persian Cucumbers: Wash one cup of Persian cucumbers and cut off the ends. Slice them in half lengthwise, then chop them into small, uniform pieces about ½ inch in size. This keeps each bite crisp and refreshing. Add the diced cucumbers directly on top of the tomatoes, creating a vibrant, colorful layer in your salad.
- Rinse and Drain the Chickpeas: Open a 15-ounce can of chickpeas, pour them into a colander, and rinse thoroughly under cold water. This removes any excess sodium from the canning liquid. Drain well and sprinkle the chickpeas evenly over the salad layers. Chickpeas add hearty plant-based protein and fiber, making the salad more filling and nutritious.
- Finely Chop the Red Onions: Peel a small red onion and slice it in half. Using a sharp knife, finely chop the onion into small, delicate pieces. This ensures you get a hint of tangy flavor in each bite without overwhelming the other ingredients. Spread the chopped red onions evenly over the chickpeas.
- Prepare the Kalamata Olives: Take ¼ cup of pitted Kalamata olives and slice them thinly. The olives add a salty, briny flavor that balances the freshness of the vegetables and the creaminess of the feta. Distribute the sliced olives evenly over the top of the salad for both taste and visual appeal.
- Crumble the Feta Cheese: Measure ¼ cup of feta cheese and crumble it with your fingers or a fork. Sprinkle the crumbled feta evenly across the salad. Feta adds a creamy, slightly tangy component that complements the crisp vegetables and bright lemon dressing.
- Chop Fresh Parsley: Take a tablespoon of fresh parsley, rinse it, and finely chop it. Sprinkle the parsley over the salad as a final touch for color and a subtle herbal note.
- Make the Lemon-Herb Dressing: In a small mason jar or mixing bowl, combine ¼ cup olive oil, 3 tablespoons fresh lemon juice, 2 teaspoons Dijon mustard, 1 pressed garlic clove, ½ teaspoon dried oregano, ¼ teaspoon salt, and ¼ teaspoon black pepper. Secure the lid on the jar and shake vigorously for about 20–30 seconds until fully emulsified. Alternatively, whisk the ingredients in a small bowl until the dressing is smooth and slightly thickened.
- Assemble and Serve the Salad: When ready to serve, either drizzle the dressing over the salad or allow guests to add their own. For a polished presentation, keep the salad layered and serve it as is. If you prefer a tossed salad, gently fold all ingredients together until the dressing coats every piece evenly. Garnish with any extra parsley or a few whole olives for added flair.
- Storage Tips: If you have leftovers, store them in an airtight container in the fridge. Keep the dressing separate until serving to maintain the crispness of the lettuce and vegetables. The salad will stay fresh for 3–4 days, making it perfect for meal prep or quick lunches throughout the week.
Notes
- Use fresh, crisp romaine lettuce for the best texture.
- Persian cucumbers are preferred for their thin skin and mild flavor, but English cucumbers can be substituted.
- Rinsing canned chickpeas reduces sodium and prevents a metallic taste.
- Feta can be substituted with goat cheese or ricotta salata for a different flavor.
- The dressing can be made ahead and stored in the fridge for up to three weeks.
- Keep the salad and dressing separate until serving to maintain freshness.
- Adjust salt and pepper according to personal taste, especially if using brined olives or salty feta.
Chef’s Secrets For Perfect Flavor
To maximize flavor, always use fresh, high-quality ingredients. Opt for extra-virgin olive oil for a richer, fruitier taste in the dressing.
When chopping vegetables, try to make pieces uniform in size so each bite balances textures and flavors.
For an extra zesty kick, grate a little lemon zest into the dressing before whisking.
Additionally, tossing the salad gently rather than aggressively helps preserve the crispness of the lettuce while ensuring each ingredient is coated lightly in the dressing.
Serving Suggestions For Every Occasion
This Mediterranean Chopped Salad is highly versatile and pairs beautifully with a wide range of dishes.
Serve it alongside grilled chicken, fish, or lamb for a light, balanced meal. It also works wonderfully as a standalone lunch, especially with warm pita bread or a slice of crusty whole-grain bread.
For gatherings, consider presenting the salad layered in a large glass bowl to showcase its vibrant colors.
Adding a sprinkle of toasted pine nuts or sunflower seeds can elevate the texture and visual appeal.
Storage Tips For Maximum Freshness
To maintain the crispness and flavor of your salad, always store the dressing separately in a sealed container.
Keep the chopped vegetables in an airtight container and refrigerate for up to 3–4 days. When ready to serve, drizzle the dressing just before eating to prevent wilting.
If you’ve made extra dressing, it can be stored in the fridge for up to three weeks, making it convenient for quick salads, roasted vegetables, or as a marinade for protein.
Frequently Asked Questions
1. Can I make this salad vegan?
Yes! Simply omit the feta cheese or replace it with a plant-based feta alternative. The salad will still be protein-rich from the chickpeas and full of flavor from the lemon-herb dressing.
2. Can I prepare this salad in advance?
You can prep the vegetables up to a day ahead and store them separately in airtight containers. Keep the dressing in a separate jar and only toss the salad right before serving to maintain its crisp texture.
3. What can I substitute for Kalamata olives?
If you don’t have Kalamata olives, try black olives, green olives, or even capers for a slightly different but still briny flavor. Adjust salt in the dressing accordingly.
4. How do I make the salad more filling?
Add extra protein by including grilled chicken, shrimp, or boiled eggs. Quinoa or farro can also be added for extra fiber and bulk, transforming this salad into a satisfying main course.
5. Can I use bottled lemon juice instead of fresh?
While fresh lemon juice gives a brighter, more vibrant flavor, bottled lemon juice can be used in a pinch. Use the same amount, but consider adding a small pinch of zest to enhance freshness.
