15-Minute Mediterranean Chopped Salad
A crisp, colorful Mediterranean salad featuring romaine, cucumbers, tomatoes, chickpeas, olives, and feta, tossed with a bright lemon-herb dressing—fiber-rich, protein-packed, and ready in just 15 minutes.
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.