A colorful Mediterranean chopped salad combines crisp romaine, cucumber, tomatoes, chickpeas, olives, feta, and a bright homemade vinaigrette. It is ready in about 20 minutes and works as a side dish or light lunch.
About This Mediterranean Chopped Salad
Fresh Mediterranean flavors
Extra-virgin olive oil, red wine vinegar, oregano, feta, olives, tomatoes, and herbs create a crisp, tangy, savory salad.
A flexible everyday salad
Add grilled chicken, tuna, quinoa, roasted chickpeas, or white beans to make it more filling.
Why chopping matters
Similar-sized pieces distribute the dressing evenly and make the salad easy to scoop.
Mediterranean Chopped Salad Ingredients
Fresh vegetables
Use romaine, cucumber, grape tomatoes, and red onion. Dry the vegetables thoroughly before chopping.
Chickpeas, olives, and feta
Chickpeas add substance, Kalamata olives bring saltiness, and feta adds creaminess.
Homemade dressing
Whisk olive oil, red wine vinegar, garlic, oregano, salt, and pepper.
Ingredient substitutions
Use parsley or mint, green olives, or dairy-free feta. Omit feta for a vegan salad.
How to Make Mediterranean Chopped Salad
Prepare the vegetables
Chop the romaine and cucumber, quarter the tomatoes, and finely dice the onion.
Make the vinaigrette
Whisk all dressing ingredients until slightly emulsified.
Combine the ingredients
Place the vegetables, chickpeas, olives, parsley, and feta in a large bowl.
Toss and serve
Add the dressing, toss gently, adjust seasoning, and serve.
Tips and Serving Ideas
Keep the salad crisp
Dry washed vegetables well and dress the salad shortly before serving.
Avoid watery tomatoes
Remove some tomato seeds if they are especially juicy.
Add extra protein
Try grilled chicken, roasted chickpeas, tuna, or quinoa.
Serving suggestions
Serve with chicken souvlaki, falafel, hummus, pita, or roasted vegetables.
Storage and FAQs
Keep undressed salad refrigerated for up to 2 days. Dressed salad is best eaten the same day.
Can I make it ahead? Prepare the vegetables and dressing separately up to one day ahead.
Mediterranean Chopped Salad Recipe with Fresh Vegetables
Ingredients
- 1 large romaine heart chopped.
- 1 medium cucumber diced.
- 1 pint grape tomatoes quartered.
- 1 can chickpeas 14–15 ounces, drained and rinsed.
- ½ cup Kalamata olives sliced.
- ¼ cup finely chopped red onion.
- ½ cup fresh parsley chopped.
- 4 ounces feta cheese crumbled.
- 3 tablespoons extra-virgin olive oil.
- 3 tablespoons red wine vinegar.
- 1 garlic clove minced.
- ½ teaspoon dried oregano.
- ¼ teaspoon salt.
- ¼ teaspoon black pepper.
Instructions
- Add the vegetables, chickpeas, olives, parsley, and feta to a bowl.
- Whisk the olive oil, vinegar, garlic, oregano, salt, and pepper.
- Pour the dressing over the salad.
- Toss gently and serve.
