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.
Servings 4 servings
Calories 213kcal
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.
Video
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
Calories: 213kcal | Carbohydrates: 31g | Protein: 9g | Fat: 7g | Fiber: 8g | Sugar: 9g
