Mediterranean Chopped Salad
The Mediterranean Chopped Salad combines crisp romaine lettuce, diced cucumber, halved grape tomatoes, sliced red onion, chickpeas, kalamata olives, and crumbled feta cheese, all brought together with a tangy red wine vinaigrette seasoned with oregano, Dijon mustard, salt, and pepper. The dressing enhances the vegetables' freshness while marinating the cucumber and onion for a balanced bite. This salad offers a satisfying mix of textures and Mediterranean flavors, making it a colorful addition to any meal or a refreshing light lunch.
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
- black pepper freshly ground
- salt 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
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 372
% 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.