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Mediterranean Chopped Salad
This Mediterranean Chopped Salad has all your favorite Greek flavors on a bed of fresh, leafy greens. You'll love the easy, delicious vinaigrette too!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 372 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
For the red wine vinaigrette:
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper
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 pitted kalamata olives (see note 4)
- 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.
Cup of Yum
Notes
- Cucumbers: If you use thin-skinned cucumbers, peeling and seeding is optional.
- Red onions: Substitute sweet onions if desired. 1 cup of onions may sound like a lot, but you temper the harsh raw flavor after a few minutes of marinade time in the vinaigrette.
- Grape tomatoes: 1 ½ cups diced tomatoes may be substituted for the grape tomatoes. Seed your tomatoes if desired.
- Kalamata olives: Substitute black olives or your favorite green olives if desired. I prefer to leave them whole, but you can cut them in half or slice them.
- Yield: This salad makes 4 generous servings.
- Storage: Once you add the dressing, leftovers won't keep well.
- Make ahead: The red wine vinaigrette can be made up to 3 days in advance. Store covered in the refrigerator. The vegetables can be prepped the day before and stored separately in the refrigerator.
- More mix-ins: Get creative with diced green bell peppers, cubed avocado, whole pepperoncini, or even 8 ounces cooked pasta (drained and cooled).
- Make the vinaigrette your own: Try adding 1 tablespoon fresh lemon juice, a teaspoon of honey, a minced clove of garlic, or a pinch of red pepper flakes.
Nutrition Information
Calories
372kcal
(19%)
Carbohydrates
11g
(4%)
Protein
6g
(12%)
Fat
35g
(54%)
Saturated Fat
8g
(40%)
Cholesterol
25mg
(8%)
Sodium
463mg
(19%)
Potassium
426mg
(12%)
Fiber
3g
(12%)
Sugar
6g
(12%)
Vitamin A
1214IU
(24%)
Vitamin C
16mg
(18%)
Calcium
188mg
(19%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
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.