Chopped Mediterranean Salad Recipe

Chopped Mediterranean Salad Recipe

from therealfooddietitians.com
40 min
6 servings
438 kcal / serving

Think of this big fresh colorful recipe as a complete dinner in a salad bowl. The range of ingredients provides a good balance of nutrients, as well as delicious flavors and textures inspired by Mediterranean Greek cuisine. 

Ingredients

  • 3 cupsroughly chopped spring mix greens, fresh spinach, or romaine lettuce
  • 3 cupsshredded or chopped cooked chicken breast
  • 1 ½ cupscooked quinoa (from a scant ½ cup dry quinoa)
  • 115-ounce can low-sodium chickpeas, drained and rinsed
  • 1 mediumorange or yellow pepper, diced (about 1 cup)
  • 1 cuphalved cherry tomatoes or grape tomatoes
  • ½ smallenglish cucumber, cut into half moons (about 1 cup)
  • 1 cupcrumbled feta, (omit for dairy-free)
  • ¾ cupkalamata olives, halved
  • ½ smallred onion, thinly sliced (about ½ cup)
  • optional for serving: dollops of hummus, roasted chickpeas, and/or chopped fresh parsley or mint
  • ¼ cupextra-virgin olive oil
  • ¼ cupred wine vinegar
  • 2 teaspoonsdijon mustard
  • 2 teaspoonspure honey
  • 1garlic clove, minced (1 teaspoon)
  • ¼ teaspoonfine salt
  • ¼ teaspoondried oregano
  • ⅛ teaspoonblack pepper

Directions

  1. 1

    To a large bowl, add the salad greens, cooked chicken, cooked quinoa, drained chickpeas, bell pepper, tomatoes, cucumber, the 1 cup feta cheese, kalamata olives, and red onion.

  2. 2

    To a small bowl or jar with a tight-fitting lid, add the vinaigrette dressing ingredients (the ¼ cup olive oil through the black pepper). Whisk together or shake well.

  3. 3

    Pour the dressing over the salad and toss until evenly coated.

  4. 4

    If desired, top servings with dollops of hummus, roasted chickpeas, and/or fresh herbs.