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–+ servings
Mediterranean Chopped Salad

Fresh Mediterranean Chopped Salad to Brighten Your Plate

This Mediterranean Chopped Salad is a refreshing, nutritious dish featuring crisp vegetables and bold flavors, making it perfect for any meal occasion.
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Prep Time 15 minutes
Marinating Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Appetizers
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups Cherry Tomatoes substitute with grape tomatoes if needed
  • 1 cup Cucumbers mini, baby, Persian, or Lebanese; regular cucumbers work too
  • 1 cup Roasted Peppers use fresh bell peppers for a crunchier bite
  • 1/2 cup Red Onion green onions can be a milder alternative
  • 1 cup Mixed Olives Kalamata or Green; pimento-stuffed olives can be used
  • 1/4 cup Parsley Leaves cilantro can be used for a distinct twist
  • 1/2 cup Feta Cheese for a dairy-free option, use crumbled tofu or omit
For the Dressing
  • 1/4 cup Extra Virgin Olive Oil avocado oil can be a great substitute
  • 2 tablespoons Red Wine Vinegar use apple cider vinegar for a milder flavor
  • 1 teaspoon Dijon Mustard yellow mustard can be used for a different zing
  • 2 tablespoons Lemon Juice vinegar can work if lemon is unavailable
  • 1 teaspoon Dried Oregano Italian seasoning can be a suitable replacement
  • 1 clove Garlic minced; garlic powder can be used for a milder taste
  • to taste Salt & Cracked Black Pepper adjust to your personal taste

Equipment

  • Mixing Bowl
  • small jar
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Finely dice the cherry tomatoes, cucumbers, roasted peppers, and red onion. Place in a large mixing bowl.
  2. Slice the mixed olives and roughly chop the parsley, adding to the bowl of diced vegetables. Toss lightly to combine.
  3. In a small jar, combine the olive oil, vinegar, mustard, lemon juice, oregano, minced garlic, salt, and pepper. Shake until emulsified.
  4. Pour the dressing over the vegetable mixture and gently toss to coat the salad thoroughly.
  5. Serve immediately or refrigerate in an airtight container for up to 2-3 days to let flavors meld.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 10gProtein: 4gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 15mgSodium: 400mgPotassium: 300mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 25mgCalcium: 150mgIron: 1mg

Notes

For best flavor, let the salad marinate for 15-30 minutes before serving. Customize ingredients based on seasonal availability.

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