Ah, the Mediterranean—where the sun kisses the sea and flavors dance like there’s no tomorrow. Just the thought of a vibrant chopped salad whisks me away to a breezy taverna on a sun-drenched afternoon. Imagine the crunch of fresh cucumbers mingling with briny olives—it’s like a party on your taste buds, kind of like that unexpected hit song you can’t stop humming.
Steps
- Begin by preparing the dressing: combine olive oil, lemon juice, Dijon mustard, pressed garlic, oregano, salt, and black pepper in a small container. Whisk until the mixture is well-blended and emulsified.
- In a large bowl, place the chopped romaine lettuce as the base layer. Arrange the quartered grape tomatoes in a line down the center of the lettuce.
- Add the drained chickpeas and chopped Persian cucumbers in lines alongside the tomatoes, followed by the finely chopped red onions and sliced Kalamata olives.
- Sprinkle crumbled feta cheese evenly over the assembled salad. Just before serving, pour the prepared dressing over the salad and garnish with chopped parsley.
- Optionally, toss the salad to mix all ingredients thoroughly, but keep it untossed for a more visually appealing presentation. Store leftovers in an airtight container in the refrigerator for up to 3-4 days, adding the dressing only when ready to serve.
Ingredients
- 2 heads of romaine lettuce, chopped (approximately 6 cups)
- 1 pint of grape tomatoes, quartered
- 1 cup of Persian cucumbers, chopped
- 15 ounces can of chickpeas, drained and rinsed
- ¼ cup of red onions, finely chopped
- ¼ cup of pitted Kalamata olives, sliced
- ¼ cup of crumbled feta cheese
- 1 tablespoon of parsley, chopped
- ¼ cup of olive oil
- 3 tablespoons of lemon juice
- 2 teaspoons of Dijon mustard
- 1 clove of garlic, pressed
- ½ teaspoon of oregano
- ¼ teaspoon of salt
- ¼ teaspoon of black pepper
Nutritional Values
Calories: 226kcal | Carbohydrates: 22g | Protein: 8g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 6mg | Sodium: 493mg | Potassium: 865mg | Fiber: 9g | Sugar: 5g | Vitamin A: 18970IU | Vitamin C: 24mg | Calcium: 146mg | Iron: 3mg
FAQ
- What distinguishes a chopped salad from a traditional salad?
- A chopped salad features ingredients that are all cut into small, uniform pieces. This not only makes it easier to eat but also allows the flavors of the different ingredients to blend together more evenly.
- How can I prevent a chopped salad from becoming soggy?
- To keep a chopped salad fresh, store the dressing separately and only add it to the salad right before serving. Incorporating a bit of acidity, like lemon juice or vinegar, can also help maintain the salad’s crispness.
- What is the best method for chopping vegetables for a salad?
- While a sharp knife is usually sufficient for chopping vegetables by hand, you can also use a food processor with a slicing attachment for quick and even results. Alternatively, a mandoline slicer or a vegetable chopper can be used for uniform chopping.
- Can this Mediterranean Chopped Salad be prepared in advance?
- Yes, this salad can be prepared a day or two ahead. It is ideal for meal prep or entertaining. Just be sure to add the dressing right before serving to keep the salad fresh.
- What are popular substitutions or additions to this salad?
- You can add proteins like chicken, shrimp, or steak for a more filling meal. To make it vegan, replace the feta cheese with a vegan alternative. Feel free to use different greens such as kale or spinach, and add extra vegetables like bell peppers or carrots for additional crunch.
Tips
- Chop Uniformly: Ensure all vegetables are chopped to a similar size for an evenly mixed salad that’s easy to eat in one bite.
- Herb Generously: Don’t hold back on the herbs. They are key to the salad’s vibrant flavor, so use them liberally.
- Quality Ingredients: Opt for high-quality olive oil and Dijon mustard to enhance the flavor of your dressing significantly.
- Dress Just Before Serving: To avoid a soggy salad, store the dressing separately and only mix it with the salad right before serving. Adding a splash of lemon juice or vinegar can also help maintain freshness.
Equipment
- Mandoline Slicer – For uniformly slicing vegetables.
- Vegetable Chopper – To quickly and evenly chop vegetables.
- Mason Jars – For preparing and storing the salad dressing.
- Large Salad Bowl – For assembling and serving the salad.
- Whisk – For emulsifying the dressing.
