This Mediterranean Chopped Salad features romaine, cucumbers, peppers, tomatoes, red onion, chickpeas, kalamata olives, and of course feta. Tossed in a red wine vinaigrette, it’s a fresh, flavorful, healthy salad that’s perfect for feeding the whole family!
You all probably know by now that I have a deep love for salads. In particular, salads with tons of toppings, flavors, textures, and some sort of delicious homemade vinaigrette or dressing.
You may also be aware that I love Mediterranean and Greek food. The fresh flavors and ingredients used in their cuisine are ones I gravitate towards and that give me inspiration for my own recipes.
Today’s Mediterranean inspired recipe is this Mediterranean chopped salad. This salad recipe ranks up there as one of my favorite salads I’ve made to date. I’ve also never shared a chopped salad recipe, which it definitely something I plan to make more of!
What Is A Chopped Salad?
A chopped salad is a salad in which the ingredients have all been chopped to a similar size. The salad can be composed, like this California Cobb Salad or tossed like this shredded brussels sprouts salad.
A chopped salad can use any number of ingredients and the ingredients you decide to use are totally up to you. There are countless flavor combinations to use when it comes to creating a chopped salad.
Ingredients For Mediterranean Chopped Salad
- romaine hearts
- canned chickpeas
- English cucumber
- cherry or grape tomatoes
- red bell pepper
- red onion
- kalamata olives
- red wine vinegar
- olive oil
- dijon mustard
- dried oregano and garlic powder
How To Make Mediterranean Chopped Salad
The most time consuming part of making a chopped salad is all the chopping. But trust me, it’s worth it! Having a little bit of all the ingredients in every bite of salad is so satisfying.
Start by washing and drying the lettuce and radicchio. I like to use a salad spinner to get off as much of the water as possible, but you can also just use a clean kitchen towel.
Chop the lettuce into pieces that are approximately the size of a large dice. You can stack the leaves on top of each other to save time. It doesn’t have to be exact, but you also don’t want any large pieces.
Place the lettuce in a large salad bowl. To the lettuce add the diced cucumber, red onion, red bell pepper, tomatoes, chickpeas, kalamata olives, and feta.
In a small jar add the vinegar, oil, dijon, honey, dried oregano, and garlic powder. Put the lid on the jar and shake it until the vinaigrette is well combined. Start by pouring half the vinaigrette over the salad and either use clean hands or serving spoons to toss the salad together. Taste the salad to determine if you need to add more of the vinaigrette.
Tips For Mediterranean Chopped Salad
Lettuce – I like to use romaine hearts for this salad versus a regular head of romaine because the leaves are crisper and the taste is slightly sweeter. It’s also easier to chop. The radicchio adds a great crunch, color, and slightly bitter flavor that pairs well with all the other ingredients in the salad.
Preparation – As I mentioned above, everything in this salad should be chopped approximately the same size. This allows the ingredients to mix together thoroughly, makes it easier to eat, and ensures that you get all of the flavors together in one bite.
Storage – Because this is a salad that you toss together with the vinaigrette, it won’t keep as long. The lettuce will become soggy the longer it sits. You can expect it to keep for 2-3 days max and tasting the best the day it’s made.
More Salad Recipes
- Southwest Chicken Salad with Avocado Lime Dressing
- Buffalo Chicken Salad with Spicy Ranch Dressing
- Cranberry Apple Quinoa Salad
- Greek Salmon Salad with Tahini Yogurt Dressing
- Southwest Sweet Potato, Black Bean, and Wild Rice Salad
Did you make this Mediterranean Chopped Salad recipe? Leave a recipe rating and review below.
- 2 head romaine hearts, about 6 cups chopped
- 3 cups chopped radicchio
- 1 cup diced English cucumber
- 1 cup quartered cherry or grape tomatoes
- 1/2 cup diced red bell pepper
- 1/2 cup diced red onion
- 15 ounce can low sodium chickpeas, rinsed and drained
- 1/2 cup kalamata olives, chopped
- 1/2 cup crumbled feta
Red Wine Vinaigrette
- 3 tablespoons red wine vinegar
- 1 1/2 tablespoons olive oil
- 1 tablespoon dijon mustard
- 1 tablespoon honey
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Chop/dice the romaine, radicchio, cucumber, red bell pepper, tomatoes, red onion, and kalamata olives so that they are all approximately the same size. Add everything to a large serving bowl along with the chickpeas and crumbled feta.
- Add the ingredients for the red wine vinaigrette to a jar. Screw on the lid and shake until well combined. Pour half of the vinaigrette over the salad and then use clean hands or serving spoons to toss the salad together until everything is coated.
- Taste the salad and add additional vinaigrette as needed. Serve the salad immediately or cover and refrigerate until ready to serve.
Amount Per Serving: Calories: 221Total Fat: 10gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 11mgSodium: 451mgCarbohydrates: 27gFiber: 7gSugar: 9gProtein: 9g
Nutritional information is an estimate. Please consult a registered dietician for the most accurate nutritional information.