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Mediterranean Chopped Salad in serving bowl

Mediterranean Chopped Salad

Home ยป 100+ Easy Healthy Recipes ยป 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!

Mediterranean Chopped Salad in serving bowl

Mediterranean Chopped Salad

If you’re like me, you won’t be dining on the French Riveria this summer. So bring some of the wonderful flavors of the Mediterranean into your kitchen instead. This Mediterranean Chopped Salad recipe is just a starting point.

Add whatever vegetables you adore and swap out the cheese for a Greek Feta or Italian Gorgonzola you’re not a fan of fresh mozzarella. Don’t like olives? Leave them out. Bill spied the capers and steered clear. He’d definitely omit those little green berries.

Chopped Salads

I prefer my chopped salads to be more than just lettuce.  Loads of vegetables and a variety of textures is what thrills my palate. This is the same salad dressing I use for my Greek salad, a vinaigrette featuring red wine vinegar and freshly squeezed lemon juice.

Simple, yet the perfect way to tie together all the lovely ingredients. I’d happily eat this for my lunch or dinner, though I’d probably add even more cheese to up the protein. Perfect on a sultry day when the heat and humidity has dulled the appetite. Though light enough that you can still have a wee bit of something sweet when you’re finished. Bon Appetit!

For more terrific salad recipes, check out my Gorgeous Salads and Sides Pinterest Board.

Mediterranean Chopped Salad

Mediterranean Chopped Salad

A chopped salad filled with Mediterranean vegetables and tossed with a simple vinaigrette

Prep Time 15 minutes
Total Time 15 minutes
Yield 6 servings

Ingredients

For salad:

  • 1 English cucumber, peeled, seeded (if desired) and chopped into 1/2 inch pieces
  • 1 pint grape tomatoes, cut in half
  • 1 red bell pepper, cut into 1/2 inch pieces
  • 2 tablespoons chopped red onion
  • 8 ounce fresh mozzarella ball, cut into 1/2 inch cubes
  • 6 ounces marinated artichoke quarters, drained
  • 1/4 cup kalamata olives, cut in half or chopped
  • 1 tablespoon capers, optional
  • 1 romaine lettuce heart, chopped

For vinaigrette:

  • 2 tablespoons red wine vinegar
  • 4 teaspoons freshly squeezed lemon juice
  • 1 teaspoon sugar
  • Kosher salt, to taste (start with 1/4 teaspoon)
  • Freshly ground black pepper, to taste (start with 1/8 teaspoon)
  • 1/3 cup extra virgin olive oil

Instructions

  1. Toss together all salad ingredients in a large bowl.
  2. Before serving, whisk together vinegar, lemon juice, sugar salt and pepper. Drizzle in olive oil while whisking constantly. Pour about half over salad and toss. Add more vinaigrette if desired.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 252 Total Fat: 20g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 13g Cholesterol: 24mg Sodium: 382mg Carbohydrates: 11g Net Carbohydrates: 0g Fiber: 4g Sugar: 4g Sugar Alcohols: 0g Protein: 9g
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25 comments on “Mediterranean Chopped Salad”

  1. I love Mediterranean food and this salad looks delicious and as you say refreshing. Have to admit I’ve never tried capers, so I shall have to remedy that. Gorgeous post. Sammie http://www.feastingisfun.com

  2. We are having the most freezing winter here in Sydney so I definitely need to find a reason for a holiday in France. Sydney is surrounded by snow and we can’t leave the city because just about every road out of here is blocked by snow. This is like saying it snowed just outside of Florida or California! But back to your salad…it has some of my most loved salad ingredients – feta, artichokes, olives and capers – I’ll have Bill’s share! xx

  3. For me they would perfect without olives ๐Ÿ˜€

  4. I like the addition of lemon in the dressing:@)

  5. I’ve been into salad craze lately and this one will make my tummy happy. Looks so refreshing ๐Ÿ™‚

  6. I think it is the perfect summer salad, I am a fan of the artichoke, olives and capers. And I can almost hear the sounds of the crashing waves of the Mediterranean, not on the travel schedule either.

  7. Liz, I love salads with mediterranean flavors!! and gimme all the marinated artichokes, Yum!

  8. I love this salad, Liz! Looks like perfect summer ‘dish’!Lovely recipe!

  9. That salad looks wonderful…I always forget about artichokes and I love them, I need to remember to put more artichokes in my salads, etc. Looks lovely, and yes, guys here aren’t too fond of capers either, go figure.

  10. My favorite kind of summer meal, especially when the weather is in the 90’s.

  11. Lizzy,
    I’d follow your hubbies example and steer clear of the capers too. It’s a lovely salad.
    Annamaria

  12. I love this hearty salad, and it’s good to steer clear away from lettuce-heavy salads once in a while, this looks so delicious!

  13. Gorgeously, deliciously sublime!!! x

  14. Gorgeously, deliciously sublime!!! x

  15. Great looking salad, Liz! I am so happy I have everything I need to make it for lunch today ๐Ÿ™‚

  16. This is just the way I love my salads – full of colour and flavour.

  17. Mediterranean food is so healthy, love that you added artichokes. Hope your having a great week-end!

  18. It’s the perfect time for this fresh chopped salad! I love all of the Mediterranean ingredients. I’ve GOT to try your vinaigrette, Liz! Thanks for your sweet comment from a few days ago. As you know, it has been rough the last few weeks getting through the loss of a parent. Really rough. Blogging has kept me going. Mom would want me to continue to cook. I’m blessed that she was able to participate in the blogging experience before you passed. She really enjoyed it!

  19. We never tried artichokes in such salad Liz, sounds fantastic! In our case it’s Mirella who doesn’t like capers, so we’ll make 2 different bowls with this:) Mozzarella sounds great, since it has less calories than feta. We may also use another latest favorite, a cheese called Kalathaki from the island of Limnos (it’s also exported and you can get it online in the US). This one is lower in calories than feta, but it’s similar in taste, perhaps a bit saltier (so you may omit the salt in the salad most of the times).
    Thank you for the wonderful summer salad idea dear Liz!
    Lots of greetings from Athens,
    Panos and Mirella
    xoxoxo

  20. This is a yummy looking salad! After a weekend of company and overindulgence, I need to be eating serval of this simple, nutritious, and delicious salad to help me get back on track.

  21. Pinning whilst wishing I were eating this colorful salad, Liz…P.s. Can I have mozarella, feta and gorgonzola? Tee hee =)

  22. Just hand me a fork… I want to dig in! ๐Ÿ™‚

  23. That is a lovely healthy salad, Liz! Have a great Sunday and week ahead. ๐Ÿ™‚

  24. 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!

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