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Mediterranean Chopped Salad

Vibrant Mediterranean Chopped Salad for Fresh Flavors

A refreshing Mediterranean Chopped Salad bursting with crisp cucumbers, sweet tomatoes, and tangy Kalamata olives.
Prep Time 20 minutes
Marinating Time 10 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 head Romaine Lettuce Feel free to swap for any leafy greens you love.
  • 2 units Mini Cucumbers Adds a refreshing, crisp texture.
  • 1 pint Grape Tomatoes Opt for cherry tomatoes as a tasty alternative.
  • 1 can Chickpeas Packed with protein and fiber.
  • ½ cup Kalamata Olives Offers a briny pop.
  • ½ medium Red Onion Provides a sharp bite.
  • ¼ cup Fresh Parsley Brightens the dish with freshness.
  • ½ cup Feta Cheese Creamy and tangy.
For the Dressing
  • cup Olive Oil A healthy fat that brings everything together.
  • 2 tablespoons Red Wine Vinegar Adds a zesty acidity.
  • 2 tablespoons Fresh Lemon Juice Gives a bright flavor boost.
  • 2 cloves Garlic Infuses depth in every bite.
  • 1 teaspoon Dried Oregano Brings an earthy flavor.
  • to taste Salt Essential for seasoning.
  • to taste Black Pepper Essential for seasoning.

Equipment

  • Mixing bowl
  • Colander
  • Whisk

Method
 

Step-by-Step Instructions
  1. Wash and chop the romaine lettuce into bite-sized pieces. Slice the mini cucumbers and grape tomatoes in half. Finely chop the red onion, Kalamata olives, and fresh parsley. Set aside in a large mixing bowl.
  2. Sprinkle the chopped cucumbers and tomatoes with salt and let them sit in a colander for about 10-15 minutes to reduce excess moisture.
  3. In a bowl or jar, whisk together the olive oil, red wine vinegar, fresh lemon juice, minced garlic, and dried oregano until well emulsified.
  4. After draining, transfer cucumbers and tomatoes back into the mixing bowl with chickpeas, red onion, Kalamata olives, and parsley. Drizzle dressing over and toss gently.
  5. Add chopped romaine lettuce and crumbled feta cheese, folding gently to combine. Adjust seasoning with more salt or pepper as needed.
  6. Transfer to a serving bowl and enjoy fresh or as a side dish.

Nutrition

Serving: 1saladCalories: 250kcalCarbohydrates: 20gProtein: 8gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 20mgSodium: 400mgPotassium: 500mgFiber: 5gSugar: 3gVitamin A: 150IUVitamin C: 30mgCalcium: 200mgIron: 2mg

Notes

Perfect for meal prep! Prepare components separately and combine just before serving for the best texture and flavor.

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