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–+ servings
Patricia Krouse

Mediterranean Chopped Salad

Bright, crunchy and impossibly easy, this Mediterranean Chopped Salad combines ripe cherry tomatoes, crisp cucumber, salty feta, and hearty chickpeas for a satisfying side or light lunch.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salad, Side Dish
Cuisine: Mediterranean
Calories: 310
Ingredients Method Nutrition Notes

Ingredients
  

Salad Ingredients
  • 1 cup cherry tomatoes, halved (sub: grape tomatoes)
  • 1 medium cucumber, diced (English cucumber is ideal)
  • 1 medium red bell pepper, diced
  • 1/2 medium red onion, finely chopped
  • 1 cup cooked chickpeas, drained and rinsed (canned is fine)
  • 1/2 cup Kalamata olives, sliced (sub: green olives for milder flavor)
  • 1/2 cup feta cheese, crumbled (use vegan feta for dairy-free)
  • 2 tablespoons fresh parsley, chopped
Dressing Ingredients
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • to taste pinch salt
  • to taste grinds black pepper

Method
 

Preparation
  1. In a large bowl, combine halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, drained chickpeas, sliced olives, crumbled feta, and chopped parsley.
  2. In a small bowl, whisk together olive oil, red wine vinegar, a pinch of salt, and several grinds of black pepper until emulsified.
  3. Drizzle the vinaigrette over the salad. Toss gently to coat everything evenly.
  4. Serve immediately, or cover and chill for 20–30 minutes to let flavors meld before serving.
Serving Suggestions
  1. Serve as a bright side to grilled fish or chicken, spoon it over greens for a fuller meal, or pack it into pita with extra lemon for a portable lunch.
  2. Add warm pita wedges or toasted sourdough to soak up the vinaigrette.
  3. Scatter extra fresh herbs and a squeeze of lemon just before serving.

Nutrition

Serving: 1gCalories: 310kcalCarbohydrates: 25gProtein: 7gFat: 22gSaturated Fat: 5gSodium: 400mgFiber: 6gSugar: 4g

Notes

For best results, keep the dressing separate until serving. This salad is flexible; feel free to swap in seasonal ingredients.

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