This Mediterranean Chopped Salad is a vibrant, nutrient-dense dish that combines crisp romaine, juicy tomatoes, crunchy cucumbers, protein-packed chickpeas, briny olives, and creamy feta.
The lemony herb dressing adds a bright, refreshing flavor while incorporating heart-healthy olive oil and herbs rich in antioxidants.
With high fiber, plant-based protein, and low saturated fat, this salad supports digestion, satiety, and overall wellness.
Its simple assembly makes it perfect for everyday meals, entertaining a crowd, or meal prep, and it can be enjoyed as a side or a light main.
The salad’s colorful presentation, fresh textures, and bold Mediterranean flavors make it both satisfying and visually appealing, offering a quick, wholesome, and versatile option for any occasion.
Must-Have Tools for Perfect Results
Vegetable Chopper
Quickly dice lettuce, cucumbers, and tomatoes uniformly. Ideal for speed and precision when preparing large salads or other chopped vegetables.
Knife Block Set
Essential for slicing onions, olives, and herbs with accuracy. Durable knives provide consistent results for all your kitchen prep.
Cutting Board
Offers a stable, safe surface for chopping and slicing while protecting countertops. Multipurpose and indispensable for any cooking task.
Mixing Bowl Set
Large bowls allow for easy assembly and tossing of salad ingredients. Useful for marinating, mixing, and serving a variety of dishes.
Balloon Whisk
Perfect for emulsifying the lemony dressing to a smooth, uniform consistency. Versatile for sauces, batters, and dressings.
15-Minute Mediterranean Chopped Salad
Equipment
- Vegetable chopper
- Knife block set
- Cutting Board
- Mixing Bowl Set
- Balloon Whisk
Ingredients
- 2 heads romaine lettuce chopped (~6 cups)
- 1 pint grape tomatoes quartered
- 1 cup Persian cucumbers chopped
- 15 oz 425 g chickpeas, drained and rinsed
- ¼ cup red onions finely chopped
- ¼ cup pitted Kalamata olives sliced
- ¼ cup crumbled feta cheese
- 1 Tbsp fresh parsley chopped
For the dressing:
- ¼ cup olive oil
- 3 Tbsp lemon juice
- 2 tsp Dijon mustard
- 1 garlic clove pressed
- ½ tsp oregano
- ¼ tsp salt
- ¼ tsp black pepper
Instructions
- Prepare the Lettuce: Wash the romaine lettuce thoroughly under cold running water to remove any grit or dirt. Pat dry with a clean kitchen towel or use a salad spinner to ensure it is completely dry, which helps the dressing cling better. Chop the leaves into bite-sized pieces and place them in a large mixing bowl as the base of your salad.
- Chop the Vegetables and Herbs: Quarter the grape tomatoes, chop the Persian cucumbers into small even pieces, finely dice the red onions, and roughly chop the fresh parsley. Slice the pitted Kalamata olives and set aside. Uniform chopping ensures consistent texture and flavor in each bite.
- Drain and Rinse Chickpeas: Open the can of chickpeas and pour them into a colander. Rinse under cold water to remove excess sodium and canned taste. Drain thoroughly to avoid adding unwanted liquid to the salad.
- Assemble the Salad Base: Arrange the chopped lettuce in a large serving bowl. Layer the grape tomatoes, cucumbers, red onions, chickpeas, olives, and crumbled feta on top, keeping the ingredients separate if desired for presentation.
- Prepare the Dressing: In a small bowl or mason jar, combine olive oil, lemon juice, Dijon mustard, pressed garlic, oregano, salt, and black pepper. Whisk or shake vigorously until the dressing is fully emulsified and smooth.
- Dress the Salad: When ready to serve, pour the dressing evenly over the salad. Gently toss to coat all ingredients thoroughly, or leave untossed for a visually appealing presentation and allow guests to mix their own servings.
- Garnish and Serve: Sprinkle the chopped parsley over the top for a fresh, colorful finish. Serve immediately as a side dish, or refrigerate for a short period if needed. Toss just before serving to maintain crispness and flavor.
Notes
- Wash and dry the romaine lettuce thoroughly to prevent sogginess.
- Slice ingredients evenly to ensure consistent texture and flavor in each bite.
- Rinse canned chickpeas to reduce sodium and remove any canned taste.
- Prepare the dressing in advance and store in an airtight container for up to 3 weeks.
- Toss the salad with dressing just before serving for maximum freshness.
- Leftover salad keeps well for 3–4 days if stored in the fridge, but avoid adding dressing until ready to eat.
- The salad is highly adaptable; add or substitute vegetables, herbs, or proteins to suit your preferences.
Chef’s Secrets For Vibrant Flavor
The key to a flavorful Mediterranean Chopped Salad lies in ingredient quality and balance.
Use fresh, crisp romaine and ripe cherry tomatoes to provide texture and natural sweetness.
Properly chopping vegetables ensures uniform bites and an appealing presentation.
The dressing should be whisked until fully emulsified, which allows the olive oil and lemon juice to coat each ingredient evenly.
Using fresh herbs enhances aroma and brightens the overall flavor.
For a unique twist, try adding roasted red peppers, artichoke hearts, or even a touch of toasted nuts for extra crunch and complexity.
Serving Suggestions For Any Meal
This salad is highly versatile and pairs beautifully with Mediterranean or grilled dishes.
Serve as a side alongside grilled chicken, lamb, or fish for a complete meal.
It’s also perfect for vegetarian mains, like falafel, quinoa bowls, or roasted vegetables.
For casual gatherings, leave the salad untossed for visual appeal and let guests mix their portions individually.
Garnish with extra parsley or a sprinkle of feta to enhance flavor and presentation.
Storage Tips To Maintain Freshness
Store leftovers in an airtight container in the refrigerator for 3–4 days.
To preserve crispness, keep the salad and dressing separate until ready to serve.
Avoid freezing, as the vegetables and feta will lose texture.
If prepared ahead, you can pre-chop vegetables and assemble the salad just before serving to maintain vibrant colors and fresh flavors.
Frequently Asked Questions Answered
1. Can I use pre-washed lettuce?
Yes, but ensure it is thoroughly dried to prevent the salad from becoming soggy.
2. Can I make the salad vegan?
Absolutely—simply omit the feta or substitute with a plant-based cheese alternative.
3. Can I add other vegetables?
Yes, bell peppers, roasted red peppers, or zucchini can be added for variety and color.
4. How far in advance can I prepare?
Chop vegetables ahead of time, but toss the salad with dressing only before serving to keep it crisp.
5. Can this salad be doubled?
Yes, it scales easily for large gatherings or meal prep, just increase dressing proportionally.
This recipe has been adapted and simplified from the original version by feelgoodfoodie. We’ve refined the steps for a smoother cooking experience and added helpful notes, nutrition insights, and essential kitchen tools to make it even easier for home cooks.
