Mediterranean Chopped Salad (No Lettuce)

This Mediterranean chopped salad is my version of a dense bean salad: chickpeas, tons of fresh veggies and herbs, and no lettuce in sight. Everything gets tossed in a simple homemade Greek vinaigrette for a salad that’s incredibly filling and packed with flavor. It takes about 10 minutes to make and is perfect for an easy summer lunch, meal prep or a simple side dish for dinner.

I’ve been making some version of this salad since at least 2021, especially during the summer when tomatoes, cucumbers, peppers and parsley are always in my kitchen. It’s one of those recipes I make when I spot a can of chickpeas in the pantry and want something filling without having to think too hard about lunch. Everything gets chopped, tossed together with the simple red wine vinaigrette, and somehow it always hits.

If you love hearty salads like this for easy lunches, try my Greek white bean salad, Mediterranean black bean salad or Italian white bean salad next. My tuna Niçoise pasta salad is another filling, flavorful option that’s great for meal prep or an easy make-ahead lunch or dinner.

Ingredient spotlight

• Red wine vinegar: I keep the dressing simple and use red wine vinegar for plenty of tang. If you don’t have any on hand, fresh lemon juice would work well instead.
• Dijon mustard: Don’t skip this. Dijon mustard helps the homemade Greek dressing emulsify so the oil and vinegar come together, and it adds a lot of flavor.
• Cucumber: I recommend an English cucumber or Persian cucumbers because they have thin skins and very few seeds. There’s no need to peel or remove the seeds before chopping them for the salad.
• Flat-leaf parsley: Fresh flat-leaf parsley adds so much flavor to this salad, and curly parsley just isn’t the same. If you don’t have flat-leaf parsley, try fresh basil, mint or dill instead. Each will give the salad a slightly different flavor, but they all work well with the Mediterranean ingredients.
• Chickpeas: Canned chickpeas make this incredibly easy since I almost always have a can in the pantry. If you don’t have chickpeas, you can use white beans, butter beans or even black beans instead.

Step by step instructions

Top tips

• Making a large batch for meal prep? Cucumbers can soften after sitting in the dressing for a few days. Cut them into larger pieces so they hold up better, or replace the cucumber with chopped canned artichoke hearts. You can also keep the dressing separate and add it the day you plan to eat the salad.
• Make it all in one bowl when you want fewer dishes. Whisk the dressing together in the bottom of your serving bowl, then add the chickpeas, vegetables and herbs and toss everything together. This is my shortcut when I don’t want another dish to wash.
• For the best dressing, use an immersion blender. The one-bowl method works, but when I have the time, I prefer blending the dressing because it gets much thicker and more emulsified. If I’m doubling or tripling the salad, the immersion blender is definitely worth the extra dish.

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Mediterranean Chopped Salad (10 Minute Recipe)

This Mediterranean chopped salad is a filling 10 minute chickpea salad packed with fresh vegetables and herbs tossed in a homemade Greek vinaigrette. With no lettuce to wilt, it’s perfect for meal prep, easy lunches or a fresh summer side dish.

5 from 3 votes

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Prep Time: 8 minutes mins

Total Time: 8 minutes mins

Servings: 4 servings

Guided Recipe Video

Ingredients

• 1 large English cucumber, chopped
• 1 pint grape or cherry tomatoes, chopped
• 1 large bell pepper (yellow, orange, red), chopped
• ¼ cup Kalamata olives, pitted and chopped
• 2 tablespoons capers, chopped
• 2 tablespoons chopped flat leaf parsley
• 1.75 cups chickpeas (1 15 oz can, drained and rinsed)

Greek Dressing

• 2 tablespoons red wine vinegar
• 1 tablespoon extra virgin olive oil
• 1 teaspoon dijon mustard
• 1 teaspoon Italian seasoning
• ½ teaspoon sea salt
• ½ teaspoon dried oregano

Instructions

• Combine all the ingredients for the dressing in a jar, bowl or at the bottom of the bowl you will be tossing the salad in.
  2 tablespoons red wine vinegar, 1 tablespoon extra virgin olive oil, 1 teaspoon dijon mustard, 1 teaspoon Italian seasoning, ½ teaspoon sea salt, ½ teaspoon dried oregano
• Chop all of the veggies into bite size pieces. Note, be sure to chop the cucumbers a bit thicker than usual as the vinegar dressing can make them watery if they are too thin. Add the veggies to a large bowl.
  1 large English cucumber, chopped, 1 pint grape or cherry tomatoes, chopped, 1 large bell pepper (yellow, orange, red), chopped
• Rinse and drain the chickpeas, add them to the bowl with the veggies.
  1.75 cups chickpeas (1 15 oz can, drained and rinsed)
• Cut the olives in half and finely chop the capers and flat leaf parsley. Add to the bowl with the veggies and chickpeas.
  ¼ cup Kalamata olives, pitted and chopped, 2 tablespoons capers, chopped, 2 tablespoons chopped flat leaf parsley
• Pour the dressing over the veggies if you prepared it in a separate container. Stir well for 1-2 minutes ensuring all the veggies are well coated in dressing.
• Serve immediately if needed or let the salad rest in the fridge for 1-2 hours to let all the flavors come together. Serve cold or at room temperature.

Recipe Notes

• Let the salad chill before serving. I think this salad has the best flavor after it sits in the fridge for 1-2 hours. This gives the vegetables and chickpeas time to soak up some of the dressing and lets all the flavors come together.
• Blend the dressing for the best texture. For a thicker, well-emulsified Greek dressing, use an immersion blender to blend the dressing ingredients together. This is especially helpful if you’re doubling or tripling the recipe.
• Add more dressing if you’re adding grains. If you add pasta or quinoa to make the salad heartier, I recommend doubling the dressing so there’s enough to coat everything.
• Store leftovers in the fridge in an airtight container for up to 3 days. 

Nutrition Information

Nutrition Facts

Amount per Serving

Calories

213

Fat

 

7

g

Carbohydrates

 

31

g

Fiber

 

8

g

Sugar

 

9

g

Protein

 

9

g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

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• 581

Author: Samantha Rowland

Course: Lunch, Salad

Cuisine: Greek, Mediterranean

Keyword: greek chopped salad, mediterranean chopped salad

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Other additions

This Mediterranean chopped salad is easy to change based on what you have on hand. I often swap in different vegetables or add a few extra ingredients when I have them in the fridge.

• Add more Mediterranean flavors: Chopped artichoke hearts, red onion, pickled red onions, roasted red peppers and pepperoncini are all great additions. You can add them to the salad or swap them for another vegetable you don’t have on hand.
• Add more fresh herbs: In addition to the flat-leaf parsley, try fresh mint, chives or a small amount of fresh oregano. Fresh oregano is strong, so a little goes a long way.
• Make it more filling: Add cooked chicken, salmon or shrimp, or mix in cooked quinoa or pasta. If you’re adding a substantial amount of any of these, double the dressing so everything stays well coated and flavorful.
• Add avocado or feta: Cubed avocado adds creaminess, while feta adds a salty, tangy flavor that makes the salad even more Greek-inspired.

More chickpea salad recipes to try:

• Moroccan Chickpea Salad
• Kale Chickpea Salad
• Buffalo Chickpea Salad