Mediterranean Chopped Salad

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This Mediterranean Chopped Salad is fit for a crowd! It’s not only large enough to feed 6-8 people, but its ingredients are essentially larger than life in the flavor they pack! I make my Mediterranean Chopped Salad with simple vegetables like tomatoes, cucumbers, and onions mixed with chickpeas, feta cheese, and olives and toss it all in an herby, lemony vinaigrette!

WHY YOU’LL LOVE THIS MEDITERRANEAN CHICKPEA SALAD

  • Easy to make. This salad only requires a few simple chopping steps, and then you’re done!
  • Can be made ahead of time. This salad can easily be made a day or two in advance, which makes it perfect for meal prep or entertaining!
  • Packs a flavor punch. The combination of fresh herbs, salty feta cheese and olives, and tangy vinaigrette makes this salad irresistible!
  • Perfect for a crowd. This salad is large enough to feed a crowd and can easily be doubled or tripled for even more people!

INGREDIENTS TO MAKE MEDITERRANEAN CHOPPED SALAD

The great thing about chopped salads is that you can pretty much chop whatever vegetables you want and throw them all together. Since this is a Mediterranean chopped salad, I’m leaning more towards ingredients typical in Mediterranean recipes.

SALAD INGREDIENTS

  • Romaine lettuce: Chop it finely or use other mixed greens instead.
  • Tomatoes: Small juicy kinds are best, so I gravitate towards grape or cherry tomatoes and cut them in half lengthwise.
  • Persian cucumbers: These are my favorite cucumbers that I essentially always have in my fridge and use in my recipes. They are small, sweet, and pretty much seedless. They’re also known as the burpless cucumber because they don’t have any stomach upset issues that might be typical of other cucumbers. The skin is so thin that it’s easier to eat and doesn’t require peeling.
  • Chickpeas: Canned, rinsed, and drained chickpeas work well here. Chickpeas are a great plant-based protein, so it actually rounds out this salad to make it a complete meal. If you’re not a fan of chickpeas, white beans work well in this salad as well.
  • Kalamata olives: They give a briny salty flavor to the salad. You can also add jarred artichokes or pepperoncini for a similar effect.
  • Red onions: Chop these up the smallest compared to the other ingredients, so they blend more easily into the salad and don’t give anyone a big surprise in the mouth when they bite into a large one.
  • Feta: Because it’s Mediterranean!

DRESSING INGREDIENTS

You can absolutely just toss this Mediterranean chopped salad with any store-bought dressing. But the dressing I’m using in this recipe is so quick to make, that it’s worth taking a few minutes to prep it and whisk it together.
  • Olive oil: Use a good quality extra virgin olive oil for the best flavor.
  • Lemon juice: This adds acidity to the dressing. You can also substitute any type of vinegar, like red wine vinegar or balsamic vinegar.
  • Dijon mustard: I use mustard to add flavor and to help emulsify the dressing.
  • Garlic: A must in any good Mediterranean style dressing! Use garlic powder for a more mellow flavor if you’d like.
  • Herbs: Go with what you like or what you have on hand. To enhance the Mediterranean flavors, I am using dried oregano. You can also use fresh or dried dill, thyme, or parsley.

HOW TO MAKE MEDITERRANEAN CHOPPED SALAD

This salad is really simple to make! I like to make my dressing first to give it time to come together while I’m chopping up the vegetables.

WHISK THE DRESSING

Add all the ingredients to a glass container.
Whisk together all the ingredients until emulsified.

ASSEMBLE THE SALAD

  1. Assemble the salad in a large bowl by placing the chopped lettuce first.
  2. Follow with a line of chopped tomatoes in the center.
  3. Layer the chickpeas and cucumbers next to the tomatoes.
  4. Continue layering the rest of the veggies until the salad is complete.

TIPS FOR MAKING THE BEST CHOPPED SALAD

  1. Cut the veggies uniformly. This will ensure that the salad is evenly mixed and that all the ingredients are easy to eat in one bite.
  2. Don’t skimp on the herbs. The herbs really make this salad, so don’t be afraid to use a good amount!
  3. Use a good quality olive oil and dijon mustard. This will make all the difference in the flavor of your dressing.
  4. Taste as you go. Season the salad with salt and pepper to taste. I also like to add a little bit of lemon juice at the end for extra acidity.

POPULAR SUBSTITUTIONS & ADDITIONS

  • Add in some protein. Chicken, shrimp, or steak would all be great additions to this salad.
  • Make it vegan. Omit the feta cheese and use a vegan cheese like Violife in its place.
  • Use other greens. If you’re not a fan of romaine lettuce, feel free to use other mixed greens, kale or spinach.
  • Toss in some extra veggies. I like to add in chopped bell peppers or carrots for extra crunch.

WHAT TO SERVE WITH MEDITERRANEAN SALAD

  • Baked Lamb Chops
  • Grilled Dijon Chicken
  • Cauliflower Pita Sandwiches
  • Add Shredded Chicken

HOW TO STORE A CHOPPED SALAD

Store any leftover chopped salad in the fridge. I like to store it in a large container with a lid so that I can shake it up before serving. To prolong the shelf life, keep the dressing stored separately.

HOW LONG WILL A CHOPPED SALAD LAST IN THE FRIDGE?

A chopped salad will last in the fridge for about 3 days before the lettuce starts to wilt.

FREQUENTLY ASKED QUESTIONS

What’s the difference between a chopped salad and a regular salad?
A chopped salad is a salad that has all of its ingredients chopped into small pieces. This makes it easier to eat and also allows the flavors of the ingredients to mix together more evenly.

What’s the best way to chop vegetables for a salad?
I usually just use a sharp knife to chop the veggies by hand. But you can also use a food processor fitted with a slicing attachment to quickly and evenly chop my vegetables. You can also use a mandoline slicer or vegetable chopper linked below.

How do you keep chopped salad from getting soggy?
The best way to keep chopped salad from getting soggy is to store the dressing separately and only dress the salad right before serving. You can also add in a little bit of acidity, like lemon juice or vinegar, which will help to keep the veggies from getting soggy.
A chopped salad is a great way to get all of your favorite salad ingredients into one bowl! This Mediterranean chopped salad is packed full of flavor and can easily be customized to fit your taste. The dressing is simple to make and uses common ingredients that you probably already have in your pantry. I like to serve my chopped salad with some grilled chicken for a complete meal. This salad will last in the fridge for about three days, making it perfect for meal prep!
source: https://feelgoodfoodie.net/recipe/mediterranean-chopped-salad/




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