Mediterranean Chopped Salad with Lemon Herb Vinaigrette
This salad brings together all the classic Mediterranean flavors: crisp cucumbers, juicy tomatoes, bell peppers, red onion, briny olives, and creamy feta. Everything is chopped into bite-sized pieces and tossed with a bold and bright lemon herb vinaigrette made with fresh lemon juice, garlic, and dried oregano. It’s perfect for picnics, potlucks, or as a side for grilled meats or fish.
⏱ Time Required:
Prep Time: 15–20 minutes
Total Time: 20 minutes
Servings: 4–6 (as a side), 2–3 (as a main)
Ingredients:
For the Chopped Salad:
1 English cucumber, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 cup cherry tomatoes, halved
½ small red onion, finely chopped
½ cup kalamata olives, pitted and halved
½ cup crumbled feta cheese
Optional: ¼ cup chopped fresh parsley or mint
Optional: 1 small avocado, diced (for added creaminess)
For the Lemon Herb Vinaigrette:
¼ cup extra virgin olive oil
3 tbsp fresh lemon juice (1–2 lemons)
1 tsp lemon zest
1 small garlic clove, finely grated or minced
1 tsp dried oregano
1 tsp Dijon mustard (optional, for emulsifying)
Salt and black pepper, to taste
Instructions:
Step 1: Prepare the Vegetables
1. Wash and chop all vegetables into similar, bite-sized pieces for uniform texture.
2. Place cucumber, bell peppers, tomatoes, onion, olives, and herbs (if using) in a large salad bowl.
Step 2: Make the Vinaigrette
3. In a small bowl or jar, whisk or shake together olive oil, lemon juice, lemon zest, garlic, oregano, Dijon mustard, salt, and pepper until well combined and emulsified.
Step 3: Assemble the Salad
4. Pour the vinaigrette over the chopped veggies.
5. Toss gently to coat everything evenly.
6. Sprinkle with crumbled feta and gently mix again. Add avocado at the end if using.
Step 4: Serve
7. Let sit for 10 minutes to allow flavors to meld, or serve immediately chilled or at room temperature.
Notes:
For less bite from the onion, soak chopped red onion in cold water for 5–10 minutes before adding.
Swap feta for crumbled goat cheese or vegan feta if desired.
Add chickpeas, grilled chicken, or cooked farro for a heartier salad.
Tips:
Make the dressing in advance and keep it in the fridge up to 5 days.
Use firm tomatoes like grape or Roma to avoid excess liquid in the salad.
If preparing ahead, leave out the salt and dressing until just before serving to avoid sogginess.
❓ Frequently asked questions FAQ:
Q: Can I use bottled lemon juice?
A: Fresh lemon juice is highly recommended for best flavor. Bottled can taste metallic.
Q: Is this salad good for meal prep?
A: Yes! Store undressed salad and vinaigrette separately. Toss just before serving.
Q: Can I add grains to this salad?
A: Absolutely—try bulgur, quinoa, or orzo for a grain-based twist.
Nutrition Facts
Calories ~180 kcal
Protein ~4 g
Fat ~14 g
Carbs ~10 g
Fiber ~2–3 g
Sugar ~3 g