Mediterranean Chopped Salad
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
372 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Chopped Salad
Description
Mediterranean Chopped Salad features fresh vegetables like shredded romaine, seeded and diced cucumber, and halved grape tomatoes, accented by salted feta cheese and briny kalamata olives. The red wine vinaigrette, made from olive oil, red wine vinegar, Dijon mustard, and oregano, adds a zesty herbal note and coats the salad ingredients evenly. The salad's chopped preparation ensures each bite delivers a blend of crunchy, juicy, and creamy elements. It comes together quickly and can be served as a side or main dish, offering a refreshing complement to grilled meats or pasta.
The dressing is whisked and used to marinate the cucumber and onion briefly before tossing with the remaining salad ingredients and feta, which provides a salty tang. The varied textures—crisp lettuce, firm tomatoes, tender chickpeas—and the balance of acidity and savory flavors create a satisfying and nourishing dish.
The vinaigrette can be prepared up to three days ahead, and the vegetables can be chopped a day in advance if stored separately in the fridge. However, once dressed, the salad does not keep well and is best consumed fresh.
Ingredients
For the red wine vinaigrette:
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon oregano dried
- salt freshly ground
- black pepper freshly ground
For the salad:
- 1 cucumber peeled, halved lengthwise, seeded, and diced (see note 1)
- 1/2 red onion thinly sliced (1 cup or 4 ounces, see note 2)
- 1 heart romaine lettuce shredded (4 cups packed or 8 ounces)
- 1 1/2 cups grape tomatoes halved (10 ounces, see note 3)
- 1 (15 ounce) can chickpeas drained and rinsed
- 1/2 cup kalamata olives see note 4, pitted
- 4 ounces feta cheese cubed or crumbled
Instructions
- To make the dressing, in a large bowl whisk together olive oil, red wine vinegar, Dijon mustard, oregano, and salt and pepper to taste (I like ½ teaspoon salt and ¼ teaspoon pepper).
- Add the diced cucumber and the sliced red onion and marinate at least 5 minutes or up to 30 minutes.
- To the bowl with the dressing, add the lettuce, tomatoes, chickpeas, and Kalamata olives. Toss to combine and sprinkle with feta cheese.
Notes
- Peeling and seeding cucumbers may be skipped for thin-skinned varieties.
- Sweet onions can be used instead of red onion if a milder flavor is preferred.
- Grape tomatoes can be swapped for diced tomatoes, and seeds can be removed if desired.
- Kalamata olives can be replaced with black or green olives, whole or sliced, based on preference.
- Mix-ins like diced green bell pepper, cubed avocado, pepperoncini, or cooked pasta add variety.
- The red wine vinaigrette keeps refrigerated for up to three days if stored separately from the salad.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 372 kcal
% Daily Value*
| Calories | 372kcal | 19% |
| Carbohydrates | 11g | 4% |
| Protein | 6g | 12% |
| Fat | 35g | 54% |
| Saturated Fat | 8g | 40% |
| Cholesterol | 25mg | 8% |
| Sodium | 463mg | 19% |
| Potassium | 426mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 1214IU | 24% |
| Vitamin C | 16mg | 18% |
| Calcium | 188mg | 19% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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