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–+ servings
Mediterranean Chopped Salad

Mediterranean Chopped Salad: A Fresh, Flavorful Twist

A vibrant Mediterranean Chopped Salad packed with fresh vegetables, tangy feta, and zesty dressing, perfect for busy weeknights or potlucks.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups cherry tomatoes Feel free to mix varieties like grape or heirloom for extra color.
  • 1 cup cucumbers Mini, baby, Persian, or Lebanese preferred.
  • 1 cup roasted peppers Can swap in fresh bell peppers for crunch.
  • 1/2 cup red onion Soak in water for a milder taste.
  • 1/2 cup mixed olives Kalamata or green, mix varieties for unique flavor.
  • 1/4 cup parsley leaves Cilantro or mint can be a delightful substitute.
  • 1 cup feta cheese Crumbled goat cheese works well as an alternative.
For the Dressing
  • 1/4 cup extra virgin olive oil Substitute with a light oil if needed.
  • 2 tablespoons red wine vinegar White wine vinegar or lemon juice can also work.
  • 1 tablespoon Dijon mustard Use mustard powder as a quick substitute.
  • 2 tablespoons lemon juice Vinegar can be swapped in a pinch.
  • 1 teaspoon dried oregano Feel free to switch with thyme or Italian seasoning.
  • 1 clove garlic Fresh is recommended.
  • to taste salt Adjust for perfect seasoning.
  • to taste cracked black pepper Adjust for perfect seasoning.

Equipment

  • Mixing Bowl
  • jar with tight-fitting lid
  • salad tongs

Method
 

Step-by-Step Instructions
  1. Chop the cherry tomatoes, cucumbers, roasted peppers, and red onion into uniform pieces. Place in a large mixing bowl, keeping the feta cheese aside.
  2. In a jar, combine olive oil, red wine vinegar, Dijon mustard, lemon juice, dried oregano, minced garlic, salt, and black pepper. Secure lid and shake vigorously for 20-30 seconds until blended.
  3. Pour dressing over the chopped vegetables in the bowl. Toss gently using salad tongs until all ingredients are evenly coated with the dressing.
  4. Fold in the crumbled feta cheese gently to keep it intact. This completes your Mediterranean chopped salad.
  5. Serve immediately or store in the refrigerator for 2-3 days. Toss again before serving if stored.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 10gProtein: 5gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 15mgSodium: 400mgPotassium: 300mgFiber: 3gSugar: 2gVitamin A: 1000IUVitamin C: 30mgCalcium: 200mgIron: 1mg

Notes

Use the freshest vegetables for the best flavor and chop evenly for a pleasing presentation. Dress just before serving to maintain crunch.

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