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Mediterranean chopped salad is a crunchy, flavorful salad with chick peas, olives and feta cheese – perfect for a vegetarian and gluten-free lunch or light dinner!
(Updated with a new recipe video – check it out!)
I did a live cooking demonstration this past weekend for a health + fitness expo here in Charlotte. It was a lot of fun!
I was super nervous at first — and I think it showed 😬 — but I warmed up as I went along and the crowd was really nice and supportive.
And after last week’s craziness, I’ve got a week of lots of fun get togethers and play dates to look forward to, which is oh so welcome! 💕
Now, a question for you: Have you ever done a total 180 on a food? Something you thought you disliked and you came to really love it?
My husband and I both made that change of heart with olives.
I’ve always loved olive oil, I occasionally had tapenade and thought it was pretty good, then my mother-in-law introduced me to Crock Pot Mediterranean Chicken and I realized I liked olives in that.
Not long after that, my husband got a mix of specialty olives from a coworker whose husband was Greek and we found a few of those that we really loved.
And now we’re all about the olives! My go-to grocery store has a very small olive bar selection and I’ll sometimes bring some home for us to snack on. Total turn-around!
And today I’ve got a new one for you: my Mediterranean chopped salad.
It’s got ALL the crunch from the romaine lettuce; tons of heartiness from the chick peas; big, bold flavors from the olives and peppers; cool, crisp diced cucumbers and a salty kick from the feta cheese.
You’ll be fighting to get a little bit of everything in each forkful. 👌
Notes on Mediterranean chopped salad:
- This recipe is vegetarian as is but you could easily add some grilled chicken, pork, fish or steak on top.
- I use my homemade Italian dressing (with 1 tablespoon Dijon mustard added for a tangy version) but you can substitute with your favorite store-bought Italian dressing.
- You could substitute roasted red peppers for the piccadew peppers if you prefer.
- Feel free to use your favorite kind of olive here. (I use kalamata olives.)
- I’ve used both a regular cucumber and an English hot house cucumber in this recipe before. Both are great so use whichever kind you prefer.
- You could also add chopped artichoke hearts if you love those.
I usually serve this Mediterranean chopped salad with homemade flatbread for a full and filling vegetarian meal. You could also use store-bought flatbread or naan bread or serve it with pita chips.
Or serve it by itself for a low-carb and gluten-free lunch or dinner salad.
If you love chopped salads like I do, you’ve gotta give this one a try!
I made a VIDEO for this recipe! Check it out!
- 8 oz. romaine lettuce, chopped
- 1 15.5 oz. can chick peas, rinsed and drained
- 1 medium cucumber, seeds removed and diced
- 1/2 cup olives, pitted and chopped
- 1/2 cup piccadew peppers, chopped
- 1/2 cup feta cheese crumbles
- 1/3 to 1/2 cup Italian dressing (homemade or store-bought)
- Combine all salad ingredients in a large bowl and mix well to combine.
- Drizzle with vinaigrette, starting with about 1/3 cup and adding to taste.
This recipe is vegetarian as is but you could easily add some grilled chicken, pork, fish or steak on top.
I use my homemade Italian dressing (with a tablespoon of Dijon mustard added for a tangy version) but you could substitute your favorite kind.
You could substitute roasted red peppers for the piccadew peppers if you prefer.
Feel free to use your favorite kind of olive here. (I used kalamata.)
I’ve used both a regular cucumber and an English hot house cucumber. Both are great, so use whichever you prefer.
You can substitute homemade crock pot chickpeas for the can of chickpeas. You need about 1 1/2 cups.