Cooking and Meal Prep Recipes Ultimate Mediterranean Chopped Salad By EA Stewart, MBA, RDN EA Stewart, MBA, RDN Facebook LinkedIn Twitter EA Stewart, MBA, RD, is a registered dietitian nutritionist, the owner of Spicy RD Nutrition, and a member of the Academy of Nutrition and Dietetics. Learn about our editorial process Updated on December 19, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print EA Stewart, MBA, RDN (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 Hide 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. Rate this Recipe You've already rated this recipe. Thanks for your rating! By EA Stewart, MBA, RDN EA Stewart, MBA, RD, is a registered dietitian nutritionist, the owner of Spicy RD Nutrition, and a member of the Academy of Nutrition and Dietetics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.