Mediterranean Chopped Salad

Mediterranean Chopped Salad is a vibrant, healthy, and delicious dish that brings the fresh flavors of the Mediterranean straight to your table. Whether you’re looking for a quick lunch, a side dish for dinner, or a salad for a crowd, this recipe is a must-try. Packed with colorful veggies, protein-rich chickpeas, tangy feta cheese, and a zesty oregano vinaigrette, this chopped salad recipe is perfect for anyone who loves easy salad recipes with bold flavors.

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Mediterranean-Style Chopped Salad: Why You’ll Love It

Mediterranean cuisine is celebrated for its health benefits and bold, fresh flavors. Mediterranean salads, like this one, are known for their vibrant veggies, wholesome ingredients, and simple yet flavorful dressings. This easy salad recipe is:

• Perfect for Meal Prep: Make it ahead of time for work lunches or dinner sides.
• Healthy and Nutrient-Packed: Loaded with fresh vegetables, plant-based protein, and healthy fats.
• Customizable: Add your favorite ingredients to create your own twist.
• Quick to Make: Ready in just 20 minutes with minimal prep!

If you’re a fan of chopped salads, this Mediterranean-inspired version will quickly become one of your favorite salad recipes.

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Salad Ingredients: What You’ll Need

Here’s a list of the fresh and flavorful ingredients you’ll need to make this chopped salad:

Vegetables:

• Romaine lettuce (1 head)
• Cherry tomatoes (1 cup, halved)
• Cucumber (1, diced)
• Red onion (1 small, finely chopped)
• Bell pepper (1, diced)

Protein and Toppings:

• Chickpeas (1 cup, rinsed and drained)
• Kalamata olives (1/2 cup, sliced)
• Feta cheese (1 cup, crumbled)

Dressing Ingredients:

• Olive oil (1/4 cup)
• Lemon juice (from 1 lemon)
• Garlic (1 clove, minced)
• Dried oregano (1 teaspoon)
• Salt and black pepper (to taste)

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Nutritional Info: A Healthy Salad Option

This Mediterranean chopped salad is not only delicious but also packed with nutrients. Here’s a quick nutritional breakdown per serving:

• Calories: 250
• Protein: 8g
• Fiber: 6g
• Healthy Fats: 12g
• Vitamins: High in Vitamin C, Vitamin A, and iron

This salad is a great choice for those following a Mediterranean diet or looking for low-carb, high-protein salad ideas.

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Step-by-Step Recipe Instructions

Making this Mediterranean chopped salad is super easy, even for beginners. Follow these steps to create a fresh and flavorful salad:

Whisk the Dressing

1. In a small bowl, combine olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
2. Whisk everything together until the dressing is well combined. Taste and adjust seasoning if needed.
3. Set the dressing aside while you prepare the rest of the salad.

Assemble the Salad

1. Wash and chop the romaine lettuce into bite-sized pieces, then place it in a large salad bowl.
2. Add the halved cherry tomatoes, diced cucumber, finely chopped red onion, and diced bell pepper.
3. Toss in the chickpeas, sliced Kalamata olives, and crumbled feta cheese.
4. Drizzle the oregano vinaigrette over the salad.
5. Gently toss everything together until the salad is evenly coated with the dressing.

Prepping and Storage

• Prepping ahead: Chop the veggies and prepare the dressing in advance. Store them separately in airtight containers in the fridge.
• Storage tips: Once assembled, the salad is best consumed within 1-2 days. Keep leftovers refrigerated in a sealed container.

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Tips for the Best Mediterranean Chopped Salad

• Use Fresh Ingredients: Fresh veggies and high-quality feta cheese make all the difference.
• Chop Everything Evenly: For a true chopped salad, make sure all ingredients are diced into similar sizes.
• Experiment with Herbs: Add fresh parsley, mint, or dill for extra Mediterranean flair.
• Let it Marinate: Allow the salad to sit for 10-15 minutes after tossing with the dressing. This helps the flavors meld together beautifully.

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Substitutions and Variations

This recipe is easily customizable to fit your preferences. Here are some ideas:

• Add Protein: Include grilled chicken, shrimp, or tuna for a heartier salad.
• Make It Vegan: Skip the feta cheese or replace it with a plant-based cheese alternative.
• Try Different Greens: Swap romaine with arugula, kale, or mixed greens.
• Include Grains: Add cooked quinoa, farro, or couscous for extra texture and nutrition.
• Switch the Dressing: Use a tahini-based dressing or balsamic vinaigrette for a different flavor profile.

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Store a Chopped Salad

To keep this chopped salad fresh, follow these storage tips:

Salad Fridge Storage

• Without Dressing: Store the chopped veggies and dressing separately. Combine them just before serving to prevent sogginess.
• With Dressing: If already dressed, store in an airtight container and consume within 24 hours for the best texture and flavor.

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Frequently Asked Questions (FAQ’s)