Healthy & Anti-Inflammatory
Mediterranean Chopped Salad
A crisp, colorful chopped salad recipe loaded with cucumber, tomato, red onion, chickpeas, feta, and kalamata olives, tossed in a bright red-wine-vinegar and oregano dressing. The perfect no-cook Mediterranean salad for summer meal prep.

Ingredients
- •2 cups diced cucumber (about 1 large English cucumber)
- •1 1/2 cups halved cherry tomatoes
- •1/2 small red onion, thinly sliced
- •1 (15 oz) can chickpeas, drained and rinsed
- •1/2 cup pitted kalamata olives, halved
- •4 oz feta cheese, crumbled
- •1/4 cup fresh parsley, chopped
- •1 cup diced bell pepper (any color)
- •For the dressing: 3 tbsp extra-virgin olive oil
- •For the dressing: 2 tbsp red wine vinegar
- •For the dressing: 1 tsp dried oregano
- •For the dressing: 1/2 tsp Dijon mustard
- •For the dressing: 1/2 tsp honey
- •For the dressing: 1 clove garlic, minced
- •Salt and freshly ground black pepper, to taste
Nutrition (per serving)
- Calories
- 240 kcal
- Protein
- 7 g
- Carbs
- 22 g
- Fat
- 16 g
Instructions
- 1
Make the dressing: in a small jar or bowl, whisk together the olive oil, red wine vinegar, oregano, Dijon mustard, honey, minced garlic, salt, and pepper until emulsified.
- 2
Prep the vegetables: halve the tomatoes, dice the cucumber and bell pepper, thinly slice the red onion, drain and rinse the chickpeas, halve the olives, and crumble the feta.
- 3
In a large salad bowl, combine the cucumber, tomatoes, bell pepper, red onion, chickpeas, olives, and parsley.
- 4
Drizzle with the dressing and toss gently until everything is evenly coated.
- 5
Top with crumbled feta and give the salad one final, light toss. Let sit 10 minutes at room temperature, or refrigerate up to 4 hours, before serving.
Cook's tips
- → Chop all the vegetables roughly the same size so every forkful gets a little of everything.
- → For meal prep, store the dressing separately and toss with the salad just before eating — it stays crisp for up to 4 days.
- → Add the feta right before serving if you want it to stay bright and distinct.
- → Use the ripest summer tomatoes you can find; they make the salad taste like the Mediterranean.
- → Turn it into a main dish by adding grilled chicken, shrimp, or a scoop of hummus on the side.