A Mediterranean Salad is the perfect dish for anyone looking for something vibrant, fresh, and packed with nutrients. With its mixture of crisp vegetables, salty Kalamata olives, and creamy feta cheese, it offers a delightful balance of flavors. Tossed in a garlicky herb vinaigrette, this dish is a refreshing and healthy addition to any meal.
Why You’ll Love This Recipe
This Mediterranean Salad is not only simple to make but also bursting with the fresh flavors of the Mediterranean region. The combination of cucumbers, cherry tomatoes, and red onions provides a satisfying crunch, while the feta cheese and olives bring a creamy, briny contrast. The garlicky, herby dressing ties everything together, giving each bite a flavorful punch. Plus, it’s versatile—serve it as a side dish or enjoy it as a light main course. It’s perfect for warm weather, meal prep, or any time you want a quick, wholesome dish!
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted and halved
- ½ cup feta cheese, crumbled
- ¼ cup fresh parsley, chopped
For the dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
Directions
- In a large bowl, combine the chickpeas, cucumber, red bell pepper, cherry tomatoes, red onion, olives, feta cheese, and parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, oregano, salt, and pepper until well combined.
- Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are well coated.
- Serve immediately, or refrigerate for up to 2 hours to allow flavors to meld. Stir gently before serving.
Servings and timing
- Servings: 4 servings
- Prep Time: 15 minutes
- Cooking Time: None
- Total Time: 15 minutes
Variations
- Add Protein: For a more filling meal, add grilled chicken, shrimp, or even quinoa to the salad.
- Swap Veggies: Replace red bell pepper with yellow or green bell pepper, or add other vegetables like cucumbers or carrots for extra crunch.
- Vegan Version: Omit the feta cheese or replace it with vegan feta to make the dish plant-based.
- Add Nuts: Sprinkle roasted almonds or pine nuts on top for an added crunch and depth of flavor.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. It may lose some crispness as it sits, but the flavors will continue to meld.
- Reheating: This salad is best enjoyed chilled and doesn’t require reheating. Simply stir gently before serving if stored in the fridge.
FAQs
How can I make this Mediterranean Salad gluten-free?
This recipe is already gluten-free, so there’s no need to make any changes.
Can I make this salad in advance?
Yes! You can make this salad a few hours ahead and store it in the fridge. The flavors will meld together beautifully.
Can I use a different type of cheese?
If you’re not a fan of feta, you can substitute with goat cheese, mozzarella, or even vegan cheese for a different flavor.
How long does this salad last in the fridge?
This salad lasts for up to 2 days in the fridge. Just be mindful that the veggies may become slightly less crisp over time.
Is this salad vegan?
The recipe is not vegan due to the feta cheese, but you can easily make it vegan by omitting the cheese or substituting with a vegan version.
Can I make this salad without chickpeas?
Yes, you can omit the chickpeas if you prefer a lighter salad or substitute with another type of legume like lentils.
Can I use fresh herbs in the dressing?
Absolutely! You can use fresh oregano, garlic, and parsley for a more vibrant flavor in the dressing.
How do I make the dressing spicier?
To add a little heat, try incorporating a pinch of red pepper flakes or a dash of hot sauce into the dressing.
Can I add more vegetables to the salad?
Definitely! You can add additional vegetables like cucumbers, zucchini, or even olives for extra flavor.
What can I serve this salad with?
This salad pairs wonderfully with grilled chicken, lamb, or seafood for a complete Mediterranean meal.
Conclusion
This Mediterranean Salad is an easy-to-make, vibrant, and delicious dish that will add a fresh, healthy touch to any meal. Whether you're preparing it for a quick lunch, a family dinner, or meal prep for the week, its combination of crisp vegetables, briny olives, creamy feta, and tangy dressing is sure to satisfy your taste buds. Give it a try, and let the bright flavors transport you to the Mediterranean!
Mediterranean Salad
- Total Time: 15 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This Mediterranean Salad is a fresh, vibrant dish bursting with nutrients. Featuring crisp veggies, Kalamata olives, and creamy feta cheese, it's tossed in a garlicky herb vinaigrette. Perfect as a light main or side dish, it’s an easy and healthy option for meal prep, warm weather, or anytime you crave something refreshing.
Ingredients
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted and halved
- ½ cup feta cheese, crumbled
- ¼ cup fresh parsley, chopped
For the dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
Instructions
- In a large bowl, combine chickpeas, cucumber, red bell pepper, cherry tomatoes, red onion, olives, feta cheese, and parsley.
- In a small bowl, whisk together olive oil, red wine vinegar, garlic, oregano, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are well coated.
- Serve immediately, or refrigerate for up to 2 hours for the flavors to meld. Stir gently before serving.
Notes
- For a more filling dish: Add grilled chicken, shrimp, or quinoa.
- Vegan option: Omit feta cheese or use a plant-based feta.
- Storage: Store leftovers in the fridge for up to 2 days.
- Prep Time: 15 minutes
- Category: Salad
- Method: Tossing
- Cuisine: Mediterranean
