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–+ servings
Mediterranean Chopped Salad

Colorful Mediterranean Chopped Salad for Fresh Flavor Boost

This Mediterranean Chopped Salad is a vibrant mix of fresh ingredients perfect for a healthy, guilt-free meal.
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Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings: 4 portions
Course: Salads
Cuisine: Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 cup Cherry Tomatoes Provides sweetness and juiciness; substitute with larger tomatoes, diced.
  • 1 cup Cucumbers (mini, baby, Persian, or Lebanese) adds crunch and refreshing taste.
  • 1 cup Roasted Peppers Introduces sweetness and depth; fresh peppers can be grilled or charred as a substitution.
  • 1 small Red Onion Adds sharp flavor to balance the sweetness; soak in cold water for milder taste.
  • 1/2 cup Mixed Olives (Kalamata or green) offers saltiness and brininess.
  • 1/4 cup Parsley Leaves Provides a fresh, herbaceous element; substitute with basil or mint.
  • 1/2 cup Feta Cheese Adds creaminess and tang; goat cheese can be used for different texture.
For the Dressing
  • 1/4 cup Extra Virgin Olive Oil Base for the dressing, enhances flavor.
  • 2 tablespoons Red Wine Vinegar Adds acidity.
  • 1 teaspoon Dijon Mustard Provides tang and helps emulsify the dressing.
  • 1 tablespoon Lemon Juice Brightens the flavor.
  • 1 teaspoon Dried Oregano Contributes aromatic Mediterranean flavor.
  • 1 clove Garlic Infuses flavor; use roasted garlic for sweeter taste.
  • to taste Salt and Cracked Black Pepper Enhances all other flavors.

Equipment

  • Mixing bowl
  • jar for dressing
  • knife
  • Cutting Board
  • Salad tongs

Method
 

Step-by-Step Instructions for Mediterranean Chopped Salad
  1. Begin by finely dicing the cherry tomatoes, cucumbers, roasted peppers, red onion, and mixed olives. Place all in a large mixing bowl.
  2. Gently chop the parsley leaves until finely minced and add to the bowl with other vegetables.
  3. Crumble the feta cheese into small pieces and sprinkle it into the large bowl filled with salad ingredients.
  4. In a small jar, combine olive oil, red wine vinegar, Dijon mustard, lemon juice, oregano, minced garlic, salt, and pepper. Seal and shake vigorously.
  5. Pour the dressing over the salad mixture in the large bowl and gently toss until everything is coated.
  6. Serve immediately or cover and refrigerate for 15-30 minutes to meld flavors.

Nutrition

Serving: 1portionCalories: 150kcalCarbohydrates: 10gProtein: 5gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 15mgSodium: 300mgPotassium: 200mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 20mgCalcium: 100mgIron: 1mg

Notes

This salad is versatile, perfect for busy evenings or as a hit at BBQs. Explore flavor variations with your favorite seasonal vegetables or proteins.

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