Mediterranean Chopped Salad

Chopped Mediterranean salad in a large bowl before stirring.

Mediterranean Chopped Salad - Vegan, Gluten Free, Dairy Free, Quick - Ready in just minutes this is the perfect light lunch or dinner. Great for parties, cookouts and picnics too!

Course Lunch, Salad

Cuisine Greek, Mediterranean

Keyword greek chopped salad, mediterranean chopped salad

Prep Time 8

Total Time 8

Servings servings

Calories 213kcal

Author Samantha Rowland

Cost $7.74 Recipe/$1.93 Serving

Ingredients

1 large English cucumber, chopped $0.99
1 pint grape or cherry tomatoes, chopped $2.49
1 large bell pepper (yellow, orange, red), chopped $1.29
1/4 cup Kalamata olives, pitted and chopped $0.75
2 tbsp capers, chopped $0.16
2 tbsp. chopped flat leaf parsley $0.25
1.75 cups chickpeas (1 15 oz can, drained and rinsed) $0.99

Greek Dressing

2 tbsp. red wine vinegar $0.38
1 tbsp. extra virgin olive oil $0.22
1 tsp dijon mustard $0.02
1 tsp Italian seasoning $0.10
1/2 tsp sea salt $0.03
1/2 tsp dried oregano $0.05

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.
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.
Rinse and drain the chickpeas, add them to the bowl with the veggies.
Cut the olives in half and finely chop the capers and flat leaf parsley. Add to the bowl with the veggies and chickpeas.
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.
Let the salad sit at least 15 minutes (best is about 2 hours) to let all the flavors come together. Serve cold or at room temperature.

Video

Notes

Other additions:

Veggies: artichoke hearts, hearts of palm, red onion, green onion, roasted red peppers, zucchini, broccoli, baby spinach, chopped romaine lettuce, pepperoncini peppers
Herbs: Fresh mint, cilantro, chives, oregano
Protein: Shredded chicken, 10 Minute Italian Chicken, Salmon, Shrimp, Balsamic Tofu, Lentil Pasta, Chickpea Pasta, quinoa
Healthy fats: Avocado, feta cheese, hemp hearts

Store in the fridge up to 3 days once the dressing has been added.

To make ahead, chop the veggies and make the dressing but do not combine until about 2 hours before serving.

Nutrition