Mediterranean 1 best Chopped Salad with Oregano Vinaigrette

A Mediterranean Chopped Salad is a celebration of vibrant flavors, crisp textures, and wholesome ingredients. This classic salad is quick to prepare, endlessly customizable, and perfect for feeding a crowd or prepping ahead for easy lunches. Here’s how to make a refreshing, nutrient-packed Mediterranean Chopped Salad that delivers on taste and simplicity.

Why You’ll Love This Salad

• Fresh and Crisp: Every bite bursts with the crunch of fresh vegetables and the tang of a zesty vinaigrette.
• Protein-Packed: Chickpeas and feta add substance, making this salad satisfying enough for a meal.57.
• Easy to Make: Just chop, mix, and toss—no cooking required.567.
• Perfect for Meal Prep: Holds up well in the fridge, making it ideal for make-ahead lunches or gatherings.57.
• Customizable: Swap in your favorite veggies or cheese, or add grilled chicken or shrimp for extra protein.78.

Ingredients

For the Salad

• 6 cups romaine lettuce, chopped
• 1 pint grape or cherry tomatoes, quartered
• 1 cup Persian or English cucumber, diced
• 1 (15 oz) can chickpeas, drained and rinsed
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled

For the Oregano Vinaigrette

• 1/4 cup extra-virgin olive oil
• 3 tablespoons lemon juice (freshly squeezed)
• 2 teaspoons Dijon mustard
• 1 clove garlic, minced or pressed
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Chop the Vegetables:
   Chop the lettuce, tomatoes, cucumber, red onion, and parsley. For best texture, aim for uniform, bite-sized pieces. 567
2. Assemble the Salad:
   In a large bowl, layer the chopped lettuce. Arrange the tomatoes, cucumber, chickpeas, olives, red onion, parsley, and feta cheese on top.
3. Make the Dressing:
   In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper until emulsified.57.
4. Dress and Toss:
   Pour the vinaigrette over the salad just before serving. Toss well to combine, or serve untossed for a beautiful presentation. 567
5. Serve:
   Garnish with extra parsley or a sprinkle of feta. Serve immediately, or cover and refrigerate for up to 2 days.

Tips & Variations

• Make Ahead: Prep all ingredients and keep the dressing separate until ready to serve to maintain crunch.57.
• Add-Ins: Try sun-dried tomatoes, capers, or pine nuts for extra flavor and texture.
• Vegan Option: Use vegan feta or omit cheese entirely.⁶.
• Meal Prep: Store leftovers in an airtight container; this salad holds up well for several days.

What to Serve With Mediterranean Chopped Salad

• Grilled chicken, shrimp, or steak for added protein 7.
• Warm pita bread or a side of hummus.
• As a hearty side to your favorite Mediterranean dishes.

Nutrition Highlights

• High in fiber and plant-based protein from chickpeas.
• Loaded with vitamins A, C, and K from fresh vegetables.8.
• Healthy fats from olive oil and olives.

Enjoy the bright, bold flavors of the Mediterranean—no passport required! This chopped salad is as beautiful as it is delicious, making it a staple for any occasion.

How can I recreate the vibrant flavors of the Mediterranean chopped salad at home
To recreate the vibrant flavors of a Mediterranean chopped salad at home, focus on combining a variety of fresh, colorful vegetables, protein-rich legumes, briny accents, and a zesty, herb-forward dressing. Here’s how you can do it:

Key Ingredients

• Leafy Greens: Romaine lettuce or mixed greens, chopped finely for a crisp base.24.
• Vegetables: Cherry or grape tomatoes, Persian or English cucumber, and red onion, all diced or sliced small for maximum flavor in every bite.124.
• Legumes: Chickpeas (canned and rinsed or cooked from dry) add plant-based protein and fiber. 1234
• Briny Additions: Kalamata or Sicilian olives, capers, and optionally sun-dried tomatoes for umami and saltiness.234.
• Herbs: Fresh parsley, dill, or basil for brightness and aroma.134.
• Cheese: Crumbled feta adds creamy, tangy richness (or use vegan feta for a dairy-free version) 245.
• Extras: Toasted pine nuts or hemp seeds for crunch and healthy fats; pepperoncini or roasted red peppers for a spicy or smoky kick.123.

The Dressing

A Mediterranean salad dressing is typically a simple vinaigrette, balancing olive oil with acid and herbs.

• Olive Oil: Use a good quality extra-virgin olive oil for the best flavor. 1245
• Acid: Fresh lemon juice is classic; you can also use red wine or balsamic vinegar for depth.1345.
• Mustard: Dijon or whole grain mustard adds tang and helps emulsify the dressing.2345.
• Herbs & Spices: Dried oregano, garlic (fresh or powder), salt, and black pepper are essential.245.
• Optional Sweetener: A touch of maple syrup or honey can balance acidity, though it’s optional.

Assembly Tips

1. Chop Everything Small: The secret to a great chopped salad is cutting all ingredients to a similar, bite-sized shape, so every forkful is packed with flavor.34.
2. Layer or Toss: Arrange ingredients in a bowl, either in colorful stripes for presentation or tossed together for a rustic look.45.
3. Dress Just Before Serving: Pour the vinaigrette over the salad right before eating to keep everything crisp.45.
4. Garnish: Finish with extra herbs, a sprinkle of feta, or a handful of toasted seeds/nuts for added flavor and texture.123.

Customization Ideas

• Add grilled chicken, shrimp, or hard-boiled eggs for extra protein.26.
• Mix in cooked rice or quinoa to make it a heartier meal.
• Adjust herbs and veggies to your taste or what’s in season.

Sample Recipe

Salad:

• 6 cups chopped romaine lettuce
• 1 cup cherry tomatoes, quartered
• 1 cup cucumber, diced
• 1 can chickpeas, rinsed and drained
• 1/2 cup red onion, finely chopped
• 1/2 cup Kalamata olives, sliced
• 1/4 cup fresh parsley or dill, chopped
• 1/4 cup crumbled feta

Dressing:

• 1/4 cup olive oil
• 3 tbsp lemon juice
• 2 tsp Dijon mustard
• 1 garlic clove, minced
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Combine all salad ingredients in a large bowl.
2. Whisk dressing ingredients together until emulsified.
3. Drizzle dressing over salad, toss well, and serve immediately. 124

By using these ingredients and techniques, you’ll capture the vibrant, satisfying flavors of a Mediterranean chopped salad right at home