Mediterranean Salad

This Mediterranean salad is fresh, flavorful, and full of crunchy vegetables, protein-rich chickpeas, and creamy feta. It’s tossed in a simple lemon vinaigrette that pulls everything together in one colorful, satisfying bite. You can serve it as a light lunch, a hearty side salad, or bulk it up with grilled chicken, shrimp, or even tofu.

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Prep Time: 15

Total Time: 15

Course: Salad

Cuisine: Mediterranean

Keyword: Mediterranean salad

Servings:

Calories: 175kcal

Author: Mandy Applegate

Equipment

Ingredients

3 cups romaine lettuce chopped
2 cups cherry tomatoes halved
1 cup Persian cucumbers chopped
2 cups canned chickpeas drained and rinsed
¼ cup red onions finely chopped
¼ cup pitted Kalamata olives sliced
¼ cup crumbled feta cheese
1 tablespoon parsley chopped

For the dressing:

¼ cup olive oil
3 tablespoons lemon juice
2 teaspoons Dijon mustard
1 garlic clove minced
½ teaspoon oregano
¼ teaspoon salt
¼ teaspoon black pepper

US Customary - Metric

Instructions

In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper until fully combined.
¼ cup olive oil, 3 tablespoons lemon juice, 2 teaspoons Dijon mustard, 1 garlic clove, ½ teaspoon oregano, ¼ teaspoon salt, ¼ teaspoon black pepper
In a large bowl, toss together chickpeas, cucumbers, red onion, cherry tomatoes, olives, feta, and most of the parsley (save a pinch for garnish).
2 cups cherry tomatoes, 1 cup Persian cucumbers , ¼ cup red onions finely , ¼ cup pitted Kalamata olives, ¼ cup crumbled feta cheese, 1 tablespoon parsley, 2 cups canned chickpeas
Drizzle the dressing over the salad and gently toss everything to coat. Adjust seasoning if needed.
Lay a bed of chopped romaine on a serving platter or in bowls. Spoon the chickpea mixture on top. Garnish with remaining parsley and an extra drizzle of dressing if desired.
3 cups romaine lettuce
For enhanced flavor, cover and refrigerate the salad for 1 hour before serving.

Video

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Notes

Use Persian or English cucumbers: They’re crisp, mild, and have thin skin—no peeling required.
Chop everything into bite-sized pieces: It’s easier to eat and helps the flavors mix well in every forkful.
Add some grains: Toss in cooked quinoa, couscous, or orzo to bulk it up and make it heartier.
Other additions: This salad recipe works well with a variety of veggies you may have hiding in your fridge. Try adding zucchini, carrots, cauliflower, or bell peppers. Toasted pine nuts can also add a delicious crunch.
No chickpeas: White beans or cooked lentils work well if you're out of chickpeas or want to mix it up.
Fresh herbs: Fresh parsley is great, but fresh mint or dill can add a whole new layer of flavor. Mix and match to find your favorite!
Use what you have: No cherry tomatoes? Roma tomatoes work too. Don’t like feta? Try goat cheese, shaved parmesan, or mozzarella.
Whisk your dressing well: It helps the oil and fresh lemon juice come together into a smooth vinaigrette that coats every bite. An immersion blender is great for this.

Storage Instructions

Leftover Mediterranean salad keeps surprisingly well making it perfect for meal prep, especially if you store the lettuce and vinaigrette separately. If everything’s already mixed, just transfer the salad to an airtight container and refrigerate. It’ll stay fresh for about 2 days—after that, the lettuce starts to wilt. Want to keep it crisp longer? Store the romaine dry and add it just before serving.

Nutrition

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