Mediterranean Chopped Vegetable Salad
Description:
This vibrant Mediterranean Chopped Vegetable Salad is fresh, crunchy, and bursting with flavors from ripe tomatoes, crisp cucumbers, tangy feta, and briny olives. Topped with a zesty lemon-oregano dressing, it’s perfect as a side for grilled meats, a light lunch, or a healthy snack. The textures and flavors are balanced—refreshing, colorful, and utterly satisfying.
Servings:
4–6
Prep Time:
15 minutes
Cook Time:
0 minutes (no cooking required)
Total Time:
15 minutes
Ingredients:
For the Salad:
2 cups cherry tomatoes, quartered
1 large cucumber, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 small red onion, finely chopped
½ cup Kalamata olives, pitted and halved
¼ cup fresh parsley, chopped
¼ cup fresh mint, chopped (optional)
½ cup crumbled feta cheese
For the Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon red wine vinegar
1 teaspoon dried oregano
½ teaspoon Dijon mustard (optional)
Salt and freshly ground black pepper, to taste
Directions:
Prepare the Vegetables:
Wash and chop all vegetables into small, bite-sized pieces for easy mixing and eating.
Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, Dijon mustard (if using), salt, and pepper until emulsified.
Combine Salad Ingredients:
In a large salad bowl, combine cherry tomatoes, cucumber, bell peppers, red onion, olives, parsley, and mint.
Add Dressing & Toss:
Pour the dressing over the vegetables and toss gently until everything is coated evenly.
Feta & Serve:
Sprinkle crumbled feta over the salad just before serving for a creamy, tangy finish.
Optional Garnish:
Top with a few whole olives, extra parsley, or a drizzle of olive oil for presentation.
Tips & Tricks:
Make Ahead: This salad can be made 1–2 hours in advance. Keep feta separate until serving to prevent it from becoming soggy.
Variations: Add chickpeas for protein, avocado for creaminess, or toasted pine nuts for crunch.
Serving Ideas: Excellent as a side for grilled chicken, fish, lamb, or even as a light lunch with pita bread.
Nutritional Info (approximate per serving):
Calories: 180
Carbs: 12g
Protein: 5g
Fat: 14g
Fiber: 3g
Frequently Asked Questions (Q&A):
Q1: Can I use frozen vegetables for this salad?
A: Fresh is best for crunch and flavor, but you can use thawed frozen vegetables if needed. Just drain excess water to avoid a soggy salad.
Q2: Can this salad be stored for later?
A: Yes, store in an airtight container in the fridge for up to 2 days. Add feta just before serving.
Q3: Can I make it vegan?
A: Absolutely! Simply omit the feta or use a plant-based feta alternative.
Q4: Can I substitute lemon juice with vinegar?
A: Yes, white wine or apple cider vinegar works well if you don’t have fresh lemon juice.
If you want, I can also create a quick “meal prep version” of this salad that keeps fresh for 3–4 days in the fridge—perfect for lunches.
Do you want me to do that