4 from 3 votes
Large bowl of ingredients for Mediterranean Chopped Salad lined up
Mediterranean Chopped Salad
Prep Time
15 mins
Total Time
15 mins
 

Make this Mediterranean Chopped Salad for a large crowd. It's full of veges, chickpeas, feta cheese and olives and tossed in an oil-free lemon herb dressing

Course: Salads
Cuisine: Mediterranean
Keyword: Gluten free, healthy, Mediterranean, Salads, Vegetarian
Servings: 6 servings
Calories: 137 kcal
Ingredients
For the salad
  • 2 heads romaine lettuce chopped, about 6 cups
  • 1 cup grape tomatoes cut in half
  • 1 cup Persian cucumbers chopped
  • 15 ounce can chickpeas drained and rinsed
  • ¼ cup red onion finely chopped
  • ¼ cup Kalamata olives pitted, sliced
  • ¼ cup feta cheese
  • 1 tablespoon parsley chopped
For the dressing
  • 1/2 cup vegetable broth
  • 3 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 garlic clove pressed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
Instructions
  1. In a large bowl, combine the lettuce, tomatoes, cucumbers, chickpeas, red onions kalamata olives and feta cheese.
  2. In a small bowl, whisk together the to make the dressing. Pour the dressing over the salad and gently toss to combine.
  3. Top with parsley and enjoy!
Recipe Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge. For best results, only toss the salad with the dressing immediately before serving.

Make Ahead Tips: You can make the dressing up to 3 weeks in advance and double or triple the recipe to have it on hand for other salads or even as a marinade

Sourcing: You can find the bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients.

Substitutes: For best results, follow the recipe as is. However the salad itself is very adaptable so feel free to add or change any of the ingredients.

Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving of the salad which is about 1/6 of the ingredients

This blog post is sponsored by Imagine® Foods, although the content represents my own personal opinion/experience. 🙂

Nutrition Facts
Mediterranean Chopped Salad
Amount Per Serving
Calories 137 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 548mg 23%
Potassium 723mg 21%
Total Carbohydrates 20g 7%
Dietary Fiber 8g 32%
Sugars 4g
Protein 7g 14%
Vitamin A 371.1%
Vitamin C 20.5%
Calcium 13.3%
Iron 17.4%
* Percent Daily Values are based on a 2000 calorie diet.