Mediterranean Chopped Salad

Introduction

Looking for a refreshing, vibrant dish that’s bursting with color and flavor? The Mediterranean Chopped Salad is your answer. With crisp vegetables, briny olives, and tangy feta all dressed in a zesty lemon-oregano vinaigrette, it’s a wholesome, crowd-pleasing salad that fits any occasion—from busy weeknight dinners to make-ahead lunches and backyard gatherings. It’s a classic for good reason: bold taste, minimal effort, and universally loved.

Delicious Mediterranean Chopped Salad

What makes this Mediterranean Chopped Salad truly special is its medley of textures and flavors. You get crunch from cucumbers and bell peppers, sweetness from tomatoes, savory depth from feta and olives, and a bright, herby punch from fresh parsley and oregano. It’s light yet satisfying, making it a go-to both as a side and a main dish for those seeking something nourishing and flavor-packed.

Perfecting the Mediterranean Vinaigrette

The key to this salad’s irresistible taste is a simple homemade vinaigrette. Whisk together extra-virgin olive oil, freshly squeezed lemon juice, red wine vinegar, garlic, and dried oregano. The acidity lifts all the veggies, while the herbal notes tie everything together. For even more punch, add a sprinkle of sumac or a dash of black pepper.

Chopping and Assembling with Ease

Dice all your ingredients into uniform, bite-sized pieces for optimal texture and flavor in every forkful. Toss the veggies, herbs, and feta in a big bowl, drizzle with the vinaigrette, and gently mix. For best results, let the salad sit for 10–15 minutes before serving, allowing the flavors to meld beautifully.

Serving Suggestions for a Show-Stopping Mediterranean Chopped Salad

Serve alongside grilled chicken, fish, or lamb; pile atop pita wedges; or pack into lunch containers for meal prep. Garnish with extra parsley, a drizzle of olive oil, and a few reserved olives or feta crumbles for visual appeal. It’s excellent at room temperature, so it’s picnic- and potluck-friendly too.

Nutritional Information and Serving Size

This recipe serves about 4 as a main course (or 6–8 as a side), with each main-size portion offering roughly 250 calories. It’s loaded with vitamins, minerals, and healthy fats—making it as nourishing as it is delicious.

Delicious Mediterranean Chopped Salad (Recap)

The Mediterranean Chopped Salad is a flavor-packed, nutrient-dense dish that’s easy to make, versatile to serve, and guaranteed to satisfy. Whether you’re feeding a crowd, prepping lunches, or creating a beautiful side, this salad is sure to impress.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and meal planning.

Instructions

1. In a large mixing bowl, combine cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, and parsley.
2. In a separate small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and pepper (add sumac if using).
3. Pour the dressing over the chopped vegetables and toss gently until everything is well coated.
4. Let the salad sit for 10–15 minutes before serving to let the flavors meld.
5. Top with extra parsley or feta if desired. Serve chilled or at room temperature.

Weekly Meal Planning

This Mediterranean Chopped Salad is ideal for prepping ahead—especially if stored without the dressing until ready to eat. Save and schedule this recipe with CookifyAI to plan your meals for the week and get a smart, consolidated shopping list that combines ingredients for all your planned recipes.

Planning Benefits:

– Automatically calculates total ingredient quantities (never overbuy or underbuy)
– Organizes grocery lists by store sections for quicker shopping
– Eliminates duplicate purchases and missed ingredients
– Makes weekly meal planning and prep effortlessly seamless

Pro tip: When you’re mapping out multiple meals, schedule your recipes—CookifyAI will merge overlapping ingredients like lemon or parsley, optimizing your shopping and minimizing waste.

Cook and Prep Times

Prep Time: 20 minutes
Cook Time: 0 minutes (no cook)
Total Time: 20 minutes