Name: Ultimate Mediterranean Chopped Salad
Prep time: 20 min
Total time: 20 min
Ingredients: 3 tablespoons extra virgin olive oil; 2 tablespoons lemon juice; 2 tablespoons fresh oregano, chopped, plus extra for garnish; ⅛ teaspoon salt, or to taste; Ground black pepper, to taste; 1 15-ounce can garbanzo beans, rinsed and drained; 1 large cucumber, peeled and chopped; 2 cups small cherry or grape tomatoes, cut in half; 1 cup red, yellow, or orange bell peppers, chopped; 1/2 cup Kalamata olives, pitted and chopped; 6 ounces (about 1 cup) crumbled feta cheese; Optional: ½ cup chopped red onion

Ultimate Mediterranean Chopped Salad

EA Stewart, MBA, RDN

Updated on December 19, 2021

Medically reviewed by

Kristy Del Coro, MS, RDN, LDN

(418 ratings)

Total Time: 20 min

Prep Time: 20 min

Cook Time: 0 min

Servings: 4 (2 cups each)

Nutrition Highlights (per serving)

383 calories

23g fat

32g carbs

14g protein

Show Nutrition Label

Nutrition Facts
Servings: 4 (2 cups each)
Amount per serving
Calories	383
% Daily Value*
Total Fat 23g	29%
Saturated Fat 8g	40%
Cholesterol 33mg	11%
Sodium 786mg	34%
Total Carbohydrate 32g	12%
Dietary Fiber 9g	32%
Total Sugars 9g
Includes 0g Added Sugars	0%
Protein 14g
Vitamin D 0mcg	0%
Calcium 281mg	22%
Iron 4mg	22%
Potassium 560mg	12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This Mediterranean chopped salad recipe is the perfect make-ahead solution for a healthy and nourishing lunch or dinner. Choose sweet, ripe tomatoes and bell peppers, plus a generous dose of chopped fresh oregano to make a simple yet flavorful dish.

A little nutrition FYI: Garbanzo beans are a delicious way to add plant-based protein to your diet, plus you get the added benefits of fiber for a healthy gut microbiome. Oregano, like many herbs, is rich in antioxidants and also has anti-bacterial properties. Enjoy!

Ingredients

3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
2 tablespoons fresh oregano, chopped, plus extra for garnish
⅛ teaspoon salt, or to taste
Ground black pepper, to taste
1 15-ounce can garbanzo beans, rinsed and drained
1 large cucumber, peeled and chopped
2 cups small cherry or grape tomatoes, cut in half
1 cup red, yellow, or orange bell peppers, chopped
1/2 cup Kalamata olives, pitted and chopped
6 ounces (about 1 cup) crumbled feta cheese
Optional: ½ cup chopped red onion

Preparation

Make the vinaigrette: Combine olive oil, lemon juice, oregano, salt, and pepper in a small glass jar. Shake well with lid on to combine ingredients.
Make the salad: Pour the garbanzo beans in a large salad or mixing bowl. Chop the cucumber, tomatoes, bell peppers, olives, and optional red onions. Add all the vegetables to the bowl with the garbanzo beans.
Add the feta cheese to the beans and vegetables and pour the salad dressing on top. Mix well to combine ingredients. Top with additional oregano, if desired, before serving.

Ingredient Variations and Substitutions

If you'd like, you can swap out the garbanzo beans for another favorite bean. All provide filling fiber, iron, protein, and more.

For even more added protein, consider adding cooked chopped chicken breast. If you have leftover chicken this is great use for it!

Cooking and Serving Tips

This salad is perfect for a make-ahead meal and can be stored in a well-sealed container in the refrigerator for up to 3 days. To round out your meal, serve with fresh fruit and gluten-free pita bread.

For a delicious work friendly lunch, store individual servings in mason jars.

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