Mediterranean Chopped Salad Recipe

Bright and colorful, Mediterranean Chopped Salad has the power to convert even the pickiest eater into a salad lover with one forkful. Bursting with fresh Greek salad flavors and loaded with crunch, it’s a total game-changer.

 

Mediterranean chopped salad in a large wooden serving bowl.
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In fact, there’s more than enough of the good stuff for everyone, and it’s all tossed in a really wonderful 5-ingredient homemade dressing that is completely easy to shake up and have on hand when you get the urge for a giant, healthy salad. And you will.

Making Mediterranean Chopped Salad for a dinner group? Click and slide the number next to “servings” on the recipe card below to adjust the ingredients to match how many you’re feeding—the recipe does the math for you, it’s that easy.

Mediterranean Chopped Salad Ingredients:

  • Lettuce. The crispier, the better. Hearty lettuce like Romaine would be a perfect fit.
  • Cucumber. Hot house varieties, like Persian or Japanese cucumbers-- which have tiny seeds and a sweet taste, are ideal. But you can use any cucumber you like--but you might want to take out the seeds.
  • Tomatoes. The bright red grape tomatoes almost always are in season and taste great.
  • Chickpeas. Canned chickpeas work perfectly.
  • Kalamata olives. Slice these in half, to make sure everyone gets some and that there aren’t pits lurking inside.
  • Feta cheese. Any kind of hard, briny sheep’s or goat’s milk cheese will do.

Other amazing, yet entirely optional ingredients:

  • Pepperoncini peppers. A little spice might be nice.
  • Roasted red peppers. Got one of those little jars in your pantry? Add some!
  • Sunflower seeds. 
  • Mint. Fresh chopped mint is glorious in this salad.
  • Roasted zucchini slices.
  • Hard-boiled egg. Go ahead and chop up a couple eggs. 
  • Israeli couscous. Tiny pearl shaped pasta, pre-cooked, add a little extra substance to this salad. Throw some in!

How to make Red Wine Vinaigrette:

You can make a few batches of the vinaigrette to store in a glass jar with a tight-fitting lid. Keep it in the refrigerator for a week’s worth of delicious salads.

  1. First, find a big bowl that will hold the salad—you can make the dressing in that.
    Bright and colorful, Mediterranean Chopped Salad has the power to convert even the pickiest eater into a salad lover with one forkful. Bursting with fresh Greek salad flavors and loaded with crunch, it’s a total game-changer.
  2. Then whisk together the olive oil, red wine vinegar, minced garlic, and oregano. Season with salt and pepper just the way you like it.
  3. Next, just let everything sit and marinate together while you prep all the salad ingredients. A little time will make the flavors pop, especially if you're using dried ingredients.

How to make Mediterranean Chopped Salad:

Admittedly, the most time consuming part of making this salad is getting the ingredients ready, but it’s smooth sailing after that. After all, it wouldn’t be chopped salad without some chopping.

  1. To begin, chop the lettuce as finely as you can, then slice the olives, chop the tomatoes,  and dice the onion. Next, slice the cucumbers down the middle and scoop the seeds out of them before you chop them up. Unless you’re using Persian-type cucumbers—then all you have to do is cut them up.
    Bright and colorful, Mediterranean Chopped Salad has the power to convert even the pickiest eater into a salad lover with one forkful. Bursting with fresh Greek salad flavors and loaded with crunch, it’s a total game-changer.
  2. Drain the chickpeas and give them a good rinse under cold running water.
  3. Then just toss the lettuce, onion, tomatoes, cucumber, and chickpeas together with the dressing. And sprinkle the olives and crumbled feta cheese over everything. Finally, dig in!
    Bright and colorful, Mediterranean Chopped Salad has the power to convert even the pickiest eater into a salad lover with one forkful. Bursting with fresh Greek salad flavors and loaded with crunch, it’s a total game-changer.

Serve Mediterranean Chopped Salad all by itself as a fabulous side dish or light and healthy main course. Certainly, it would be even better with grilled salmon, a can of good tuna, or anything fresh off the grill: chicken, steak, or pork chops.

Mediterranean chopped salad in a large wooden serving bowl.

Mediterranean Chopped Salad Recipe

Bright and colorful, Mediterranean Chopped Salad has the power to convert even the pickiest eater into a salad lover with one forkful. Bursting with fresh Greek salad flavors and loaded with crunch, it’s a total game-changer.
5 from 12 votes
Print Pin Rate
Course: Salad
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 454kcal
Author: Meggan Hill

Ingredients

For the red wine vinaigrette:

  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 clove garlic minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper

For the salad:

  • 1 hothouse cucumber halved lengthwise and chopped (see notes)
  • 1/2 small red onion thinly sliced
  • 4 cups chopped lettuce
  • 2 cups grape tomatoes halved lengthwise
  • 1 (15 ounce) can chickpeas drained and rinsed
  • 1/4 cup pitted Kalamata olives halved lengthwise
  • 4 ounces feta cheese cubed

Instructions

  • In a large bowl, whisk together olive oil, vinegar, garlic, oregano, and salt and pepper to taste (I like 1/2 teaspoon salt and 1/4 teaspoon pepper). To the dressing, red onion and cucumber and toss to combine. Let marinate for 20 minutes.
  • Add lettuce, tomatoes, and chickpeas and toss to combine. Sprinkle with olives and feta cheese.

Video

Notes

If using a regular cucumber, peel, halve lengthwise, and remove seeds before chopping.
Inspired by (but no longer closely resembling) the Mediterranean Chopped Salad in America's Test Kitchen Healthy Family Cookbook.

Nutrition

Calories: 454kcal
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  1. Blair

    Easy and omg so good.5 stars

  2. Judy Stocker

    Oh my. This was absolutely the BEST salad. Served with Grilled Souvlaki Chicken and Olive Oil Pasta and the raves went on all night! Bought fresh baked pita bread and served with Olive oil/herb dip.5 stars

  3. Esperanza

    I haven’t tried it, but just looking at the ingredients, I know it si a delightful salad5 stars

  4. Christina Washburn

    I have made this salad many times. Have had several people ask for the recipe when bringing into potlucks. You can make it ahead of time for lunch prep at the beginning of the week – keep the dressing separate so as not to wilt up the lettuce by the end of the week.5 stars

  5. Carl

    Excellent recipe…has become a must have for every neighborhood pool party.   Thanks.5 stars

    1. meggan

      Hi Carl, that’s so great to hear! I love the salad and it’s nice to hear someone else does, too. Happy swimming! :D

  6. Ricky Choo

    Made this salad awhile ago. It was fabulous and nice.

    Thank you5 stars

    1. Ricky Choo

      Forgot to input star ratings5 stars

  7. Julie

    Salad sounds delicious. I don’t care for feta cheese, is there another type of cheese I can substitute?  

    1. meggan

      Hi Julie! Of course you can substitute any cheese at all that you like. I’m obsessed with Colby-Jack, for example, and I think it would taste really good in this salad. Or, a giant pile of mozzarella cheese (because the ingredients aren’t too far off from a good antipasto salad, either). Feta is not for everyone! :) Thanks for stopping by!

  8. This really does look so lovely and fresh in your photos, Meggan. I LOVE Greek salad, as you can well imagine, and am really intrigued by the chickpea addition – I’ve got to try that!

    Nice simple dressing too! :-)5 stars

    1. meggan

      Helen, I feel like you’d probably be the master of this salad, and I’m just winging it. :) Chickpeas are so good, I’m obsessed! Take care my dear. :)

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