Mediterranean Chopped Salad
Romaine lettuce, tomatoes, cucumbers, red onion and chickpeas come together in this colorful salad. Tossed in a simple vinaigrette, this Mediterranean-inspired salad is both healthy and delicious.
Since one of my New Year’s resolutions is to eat more vegetables, it’s all about salad today. Nutrient-packed fresh vegetables and fiber-filled chickpeas are dressed in a simple golden balsamic vinegar and olive oil vinaigrette to create this Mediterranean-inspired chopped salad. In fact, some of the cornerstones of the Mediterranean diet are featured in this delicious salad – leafy greens like romaine lettuce, tomatoes, legumes such as chickpeas, and extra-virgin olive oil.
The Mediterranean diet is inspired by the traditional foods and eating habits of people living in countries bordering the Mediterranean Sea, including Italy, Greece, Spain, and southern France. First noted in the 1960s, researchers found that the eating patterns prominent in this region were linked to lower rates of heart disease and a longer life expectancy.
Touted as one of the healthiest diets in the world, a Mediterranean diet consists primarily of nutrient-dense, plant-based, whole foods. While eating patterns vary slightly depending on the region, at the center of the diet are fruits, vegetables, whole grains, legumes, and nuts. Olive oil is the primary source of fat in the diet. Yogurt, cheese, eggs, fish, and poultry are eaten in moderate amounts. Red meat, processed meat, sugary desserts, and sweetened beverages are consumed sparingly.
Numerous studies have looked at the health implications of enjoying a Mediterranean-style eating pattern and the results look really good. The potential health benefits include a lower risk of heart disease, stroke, high blood pressure, type 2 diabetes, and obesity. It has also been associated with a reduce risk of Alzheimer’s disease and cancer.
Today’s simple chopped salad is a great place to begin your Mediterranean diet journey. If time is tight, components of this salad can be prepared ahead of time. Just clean and chop all the vegetables in advance and keep them chilling in the fridge. Make the dressing ahead of time as well and store it separately. For maximum crunch and flavor, add the salad dressing to the vegetables just before serving. Tossing the vegetables in the dressing too far in advance creates a soggy salad.
To your health,
Darlene
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MEDITERRANEAN CHOPPED SALAD
Yield: 5 servings
Serving Size: about 1 1/2 cups
Prep: 15 minutes
Ready: 15 minutes
INGREDIENTS
3 tablespoons extra virgin olive oil
3 tablespoons golden (white) balsamic vinegar
1 teaspoon sugar
1 teaspoon dried oregano
1 clove minced garlic
3/8 teaspoon kosher salt
1/4 teaspoon black pepper
6 cups chopped romaine lettuce, lightly packed
1 can (16 ounce) chickpeas, drained and rinsed
1 1/2 cups grape tomatoes
1 cup chopped seedless cucumber
1/2 cup diced red onion
DIRECTIONS
Prepare salad dressing by placing oil, vinegar, sugar, oregano, garlic, salt, and pepper in a jar with a tight-fitting lid. Seal jar, shake to combine, and refrigerate until ready to use.
In a large bowl, combine lettuce, chickpeas, tomatoes, cucumber, and onion. Refrigerate salad vegetables until ready to serve.
When ready to serve, pour dressing over salad and gently toss to combine. Serve immediately.
Cook’s note: For maximum crunch and flavor, add the dressing to the salad just before serving. Tossing the vegetables in the dressing too far in advance creates a soggy salad.
Nutrition Information per Serving
177 Calories, 9 g Total fat, 1 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 273 mg Sodium, 23 g Total carbohydrate, 5 g Dietary fiber, 6 g Total sugars, 1 g Added sugars, 5 g Protein, 0 mcg (0%) Vitamin D, 42 mg (4%) Calcium, 2 mg (10%) Iron, 191 mg (4%) Potassium
© 2026 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
