Easy Mediterranean Salad
Easy Mediterranean Salad recipe with fresh vegetables, chickpeas, and lemon dressing. Perfect for meal prep and gut health.
Ingredients
- 2 cups cherry tomatoes, halved
- 1 large English cucumber, diced into 1/2-inch pieces
- 1 red bell pepper, cored and chopped
- 1 cup Kalamata olives, pitted and halved
- 1 can chickpeas, drained and rinsed
- 1 cup crumbled feta cheese
- 1/2 medium red onion, thinly sliced
- 1/4 cup fresh parsley, finely chopped
- 2 tablespoons fresh mint leaves, torn
- 2 tablespoons fresh oregano, chopped
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 cloves garlic, minced very fine
- 1 teaspoon Dijon mustard
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 2 tablespoons whole grain pita chips, crushed
Instructions
- 1
Combine the halved cherry tomatoes, diced cucumber, and chopped red bell pepper in a large mixing bowl.
- 2
Add the pitted Kalamata olives, drained chickpeas, crumbled feta, and thinly sliced red onion to the bowl with the vegetables.
- 3
Whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, and Dijon mustard in a small bowl until well combined.
- 4
Season the dressing with sea salt, black pepper, and red pepper flakes, stirring to incorporate all seasonings evenly.
- 5
Pour the prepared dressing over the vegetable and chickpea mixture in the large bowl.
- 6
Fold in the chopped fresh parsley, torn mint leaves, and chopped oregano gently, being careful not to crush the vegetables.
- 7
Toss everything together using two forks or salad servers until all ingredients are evenly coated with the dressing, about 1 minute.
- 8
Let the salad rest for 5 minutes at room temperature to allow the flavors to meld together.
- 9
Give the salad one final gentle toss before serving to redistribute the dressing.
- 10
Divide the Mediterranean salad among serving bowls or plates.
- 11
Top each serving with a sprinkle of crushed whole grain pita chips for added texture and crunch.
- 12
Serve immediately at room temperature, or refrigerate for up to 2 hours before serving if preparing ahead.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Kalamata olives | green Castelvetrano olives | These milder olives are less salty and provide a buttery flavor without overpowering the other ingredients |
| crumbled feta cheese | crumbled goat cheese or ricotta salata | These alternatives offer creamy or tangy flavor profiles while being easier to digest for some people |
| canned chickpeas | cooked white beans or lentils | These legumes provide similar plant-based protein with different fiber compositions that benefit gut microbiome diversity |
| whole grain pita chips | toasted walnuts or pumpkin seeds | These nuts and seeds add crunch while providing omega-3 fatty acids and additional fiber |
| extra virgin olive oil | avocado oil or walnut oil | These oils offer different polyphenol profiles and flavor complexities while maintaining healthy fat content |
| Dijon mustard | whole grain mustard or tahini | These emulsifiers create a more robust dressing while tahini adds sesame's nutty complexity and additional minerals |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 342 |
| Total Fat | 20g |
| Saturated Fat | 4g |
| Cholesterol | 14mg |
| Sodium | 548mg |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 5g |
| Protein | 13g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
