Mediterranean Salad
Whether you serve it as a light meal or as a fresh side dish, this Mediterranean Salad is going to be a WIN. With salty feta, satisfying chickpeas, crisp veggies, and a zingy lemon vinaigrette, how could it not be?
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A simple salad that’s swoon-worthy.
If you’re not usually the type to swoon over a salad, hear me out!
Perhaps you’ve been burned by one too many restaurant salads that amount to a pile of lettuce, a half-moon of dry cucumber, and two rock-hard croutons. Well, this Mediterranean salad flips the script and delivers more add-ins than greens for ALL the flavor, color, and, texture.
Or maybe your complaint is that salads aren’t very filling. Ba-bam! This one’s got chickpeas for protein and fiber, plus a generous helping of feta. You can totally make a meal out of it if you divide it into 2 servings.
Not a fan of gloppy store-bought dressings? The light lemon vinaigrette in this Mediterranean salad adds bright flavor that ties everything together without weighing the salad down.
This recipe is kind of a mashup between my Greek Salad and Chickpea Salad, adding chickpeas to the classic Greek salad equation, taking out the (polarizing!) Kalamata olives, and swapping the red wine vinaigrette for zippy lemon. Totally swoon-worthy.
Key Ingredients
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
- Red Onion. I like to use the leftovers to make this Pickled Red Onions Recipe, which is excellent on tacos and burgers!
- Greens. You can use peppery arugula, or spinach or mixed greens for a milder flavor.
- Chickpeas. Rinse and drain these well.
- English Cucumber. English cukes have fewer seeds than garden cucumbers. You can also use Persian cucumbers or if you want to use a garden (AKA “regular”) cucumber, cut it in half lengthwise and scoop out the pulpy seeds in the middle.
- Tomatoes. I use grape or cherry tomatoes, which don’t release as much liquid into the salad as diced tomatoes. They also taste better out-of-season, so you can make this salad year-round.
- Red Bell Pepper. Yellow or orange also work; they have a similar mild, sweet flavor.
- Feta Cheese. Crumbled feta adds a creamy element to this Mediterranean salad when combined with the dressing.
- Lemon Vinaigrette. This Lemon Vinaigrette is a great addition to any salad!
How to Make Mediterranean Salad
Soak the Onion. Place the sliced onion in a bowl and cover it with cold water. Let this sit for 5 minutes before draining.
Make the Dressing. Whisk everything together until it emulsifies. I like to do this in a liquid measuring cup because the spout makes pouring it into the salad easy.
Dress the Greens. Drizzle the arugula with a small amount of dressing and toss to coat lightly.
Add the Veggies. After adding them in, drizzle with a little more dressing and toss again.
Finish. Toss with three-quarters of the feta, season to taste, and add the rest of the feta on top. Divide the Mediterranean salad into bowls and serve with additional lemon vinaigrette on the side. ENJOY!
Recipe Variations
- Use Another Vinaigrette. A red wine vinaigrette (like the one in my Italian Chopped Salad) would also work well in this salad.
- Add Olives. Sliced canned black olives or Kalamata for some extra briny flavor.
- Omit the Feta. Add shaved Parmesan instead or leave the cheese out for a vegan Mediterranean salad.
- Give It Some Crunch. Crumble pita chips into the salad to add some crunch and texture. Alternatively, you can replace the canned chickpeas with Air Fryer Chickpeas.
What to Serve with Mediterranean Salad
Greek-inspired dishes and proteins with lemony marinades or sauces would work well with this salad, but it’s pretty versatile—as long as you’re not pairing it with other big, bold flavors (think: Mexican food), it’s hard to go wrong!
- Chicken. This Slow Cooker Greek Chicken would be perfection.
- Fish. Make Lemon Pepper Salmon and round out your meal with this salad.
- Pizza. I think this is a good pizza salad! Especially with this Ricotta Pizza.
- Soup. Lemon Chicken Orzo Soup plus Mediterranean salad would make a fantastic dinner.
More Go-to Salad Recipes
- Green Goddess Salad
- Spinach Strawberry Salad with Balsamic Poppy Seed Dressing
- Quinoa Salad
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Mediterranean Salad
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Ingredients
- ½ cup thinly sliced red onion
- 5 ounces arugula spinach, or mixed greens of choice
- 1 (15-ounce) can reduced sodium chickpeas rinsed and drained
- ½ English cucumber halved lengthwise, seeded, and sliced 1/4-inch thick (heaping 1 cup)
- 1 pint grape or cherry tomatoes halved (scant 2 cups)
- 1 small red bell pepper cut into 1/2-inch dice (1 heaping cup)
- ⅔ cup crumbled feta cheese
- Lemon vinaigrette
Instructions
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Place the red onion in a small bowl and cover with cold water. Let sit at least 5 minutes, then drain (this removes some of the harsh bite).
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Place the arugula in a large bowl and drizzle lightly with the dressing. Toss to coat.
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Add the cucumber, cherry tomatoes, bell pepper, chickpeas, and drained red onion. Drizzle with a little more dressing then toss gently to combine.
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Last, add 3/4 of the feta, and toss very gently. Add salt and pepper to taste. Sprinkle the remaining feta over the top. Divide between serving bowls and serve with additional dressing as desired.
Notes
TO MEAL PREP AS A MASON JAR SALAD: Place the dressing in the bottom of the mason jars. Layer in the other ingredients, finishing with arugula on top. Store in the fridge for 3 to 4 days. I use these mason jars. You can find more details and salads here in my Mason Jar Salads recipes.
Nutrition
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Original source: https://www.wellplated.com/mediterranean-salad/