Healthy & Anti-Inflammatory

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.

Mediterranean Chopped Salad
Prep
15m
Cook
0m
Total
15m
Serves
6

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. 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. 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. 3

    In a large salad bowl, combine the cucumber, tomatoes, bell pepper, red onion, chickpeas, olives, and parsley.

  4. 4

    Drizzle with the dressing and toss gently until everything is evenly coated.

  5. 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.