Go Back
–+ servings
Mediterranean Chopped Salad

Ultimate Mediterranean Chopped Salad for Fresh Flavor Fans

A vibrant Mediterranean Chopped Salad packed with fresh veggies and chickpeas, perfect for summer meals.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 head Romaine Lettuce Fresh, crisp leaves
  • 1 cup Cucumbers Chopped, English cucumbers recommended
  • 1 cup Grape Tomatoes Halved
  • 1 teaspoon Salt Kosher or sea salt works best
  • 1 can Chickpeas Rinsed
  • 1/2 cup Kalamata Olives Sliced
  • 1/4 cup Red Onion Chopped
  • 1/4 cup Fresh Parsley Chopped
  • 1/2 cup Feta Cheese Crumbled
For the Dressing
  • 1/4 cup Olive Oil Extra virgin recommended
  • 2 tablespoons Red Wine Vinegar
  • 2 tablespoons Fresh Lemon Juice Bottled juice works in a pinch
  • 1 clove Garlic Minced
  • 1 teaspoon Dried Oregano
  • 1 to taste Salt Adjust based on preference
  • 1 to taste Black Pepper Adjust based on preference

Equipment

  • Mixing Bowl
  • Colander
  • Whisk

Method
 

Preparation Steps
  1. Wash and chop the romaine, cucumbers, tomatoes, red onion, and parsley. Set aside in a large bowl.
  2. Pat cucumbers and tomatoes with salt and let drain in a colander for 10-15 minutes.
  3. Whisk together olive oil, red wine vinegar, lemon juice, garlic, and oregano in a bowl.
  4. In the large bowl, combine the drained cucumbers, tomatoes, chickpeas, olives, and parsley. Toss gently.
  5. Just before serving, add romaine lettuce and feta, tossing gently to combine.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 18gProtein: 8gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 10mgSodium: 450mgPotassium: 500mgFiber: 6gSugar: 2gVitamin A: 2500IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Store dressing separately until serving to keep salad fresh and crisp.

Tried this recipe?

Let us know how it was!