Mediterranean Chopped Salad
A light, refreshing dish packed with loads of chopped vegetables, this Mediterranean Chopped Salad is perfectly sublime. Plus, it’s super simple to toss together for any occasion!
A Chopped Salad Recipe is just a guideline. It’s easy to leave out or add in any ingredient that fits the theme. And arranging it on a platter makes for a beautiful presentation.
Why You Must Make
- Since you may not be dining on the French Riveria this summer, you can bring the wonderful flavors of the Mediterranean into your kitchen instead.
- This Mediterranean Chopped Salad recipe is just a starting point. Swap the Feta for Fresh Mozzarella or Gorgonzola. Don’t like Kalamata olives? Leave them out or use another variety.
- Add some extra protein and this chopped salad is a meal!
Tips for Making Chopped Salads
- Make sure everything is chopped into bite-sized pieces. You shouldn’t have to use a knife when eating a chopped salad.
- Use lettuce, but also loads of vegetables with a variety of textures and colors.
- Make it an entree salad by adding chopped chicken, beef, or even more cheeses.
- Chickpeas, artichoke hearts, and capers are also fun additions.
- Serve tossed in a bowl or line the ingredients up on a platter so one can pick and choose ingredients.
- Use a delicious vinaigrette with lemon juice or red wine vinegar, extra virgin olive oil, and other flavorings. Add some honey if you’d like to balance the acidity.
- For the most beautiful presentation, use lots of colors. When arranging the platter, separate the greens and reds so each ingredient is nicely highlighted.
Frequently Asked Questions
A chopped salad is defined as a salad in which all the ingredients are chopped into bite-sized pieces, then either tossed in a bowl with dressing or arranged or “composed” on a platter.
Generally chopped salads contain lettuce, plus loads of vegetables, aromatics like red onions, protein such as chopped or crumbled cheese, grilled chicken, or sliced steak. All components are chopped so that no knife is needed.
Yes, the definitely can be healthy! They are chock full of healthy vegetables and usually served with a lemon or vinegar-based vinaigrette instead of a creamy dressing.
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This simple recipe is the perfect way to tie together so many fresh, delicious ingredients. I’d happily eat this for my lunch or dinner, though I’d probably add even more cheese to up the protein. It’s perfect on a sultry day when the heat and humidity have dulled the appetite. Though light enough that you can still have a wee bit of something sweet when you’re finished. Bon Appetit!
- Italian Chopped Salad from The Recipe Critic
- Greek Salad
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- Also, check out all my Easy Side Dish Recipes.
Mediterranean Chopped Salad
A chopped salad filled with Mediterranean vegetables and tossed with a simple vinaigrette
- 2-3 heads of Romaine lettuce, chopped into strips
- 1 cup of grape tomatoes, cut in half
- 1 cup of Persian (mini cucumbers), unpeeled, chopped
- ¼ cup of finely diced red onions*
- ¼ cup sliced, pitted kalamata olives
- ½ cup diced red peppers
- 1/3 cup crumbled Feta cheese or 1/2 cup cubed fresh mozzarella
- 3 tablespoons freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon honey
- ¼ kosher salt
- ¼ feshly ground black pepper
- ½ cup extra virgin olive oil
- Toss together all salad ingredients in a large bowl or line them up on a rectangular platter.
- Before serving, whisk together lemon juice, mustard, honey, salt, and pepper.
- Drizzle in olive oil while whisking constantly.
- Pour about half over salad and toss. Add more vinaigrette if desired.
* Soak onions in ice water for about 15 minutes to soften their bite. Drain and let drain on paper towels.
May also add artichoke hearts, capers, chickpeas/garbanzo beans, sundried tomatoes, etc.
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Amount Per Serving: Calories: 252Total Fat: 20gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 24mgSodium: 382mgCarbohydrates: 11gFiber: 4gSugar: 4gProtein: 9g
29 Comments on “Mediterranean Chopped Salad”
This is exactly what I want for dinner. And I’m making it. 😀 ~Valentina
I made this tonight and we loved it. I especially loved the lighter salad dressing. It’s a keeper. Thanks!
We’ve had quite a few of these types of salads in Spain, they usually add a good dollop of tuna in oil and corn to it. Last night we had one with a blue cheese dressing that was sooooo good. Such a great summer staple.
Tis the season for great salads! And the dressing sounds very refreshing too:@)
I love to use sun dried tomatoes in this instead of grape ones….I just love sun dried! Lol Also on my pizza! Love this recipe!
What a terrific suggestion, Rose. That sounds wonderful!
That is a lovely healthy salad, Liz! Have a great Sunday and week ahead. 🙂
Just hand me a fork… I want to dig in! 🙂
Pinning whilst wishing I were eating this colorful salad, Liz…P.s. Can I have mozarella, feta and gorgonzola? Tee hee =)