Mediterranean Chopped Salad Recipe

Introduction

This Mediterranean Chopped Salad is a vibrant mix of fresh vegetables, hearty grains, and flavorful herbs. It’s a wholesome, colorful dish perfect for a light lunch or a side at dinner. Easy to prepare and full of texture, it captures the bright, sunny flavors of the Mediterranean.

Ingredients

• 1 lettuce gem head, chopped (about 4 cups)
• 5 oz yellow tomatoes, finely chopped
• 1 red bell pepper, seeded and finely chopped
• 1 cucumber, finely chopped
• 1½ cups chickpeas, cooked
• 2/3 cup brown rice, cooked
• 1/4 cup fresh dill, finely chopped
• 1/4 cup fresh basil, sliced
• 3 tbsp sun-dried tomatoes, finely chopped
• 2 tbsp baby capers
• 10 Sicilian olives, pitted and chopped
• 3 tbsp toasted pine nuts
• 1 tbsp whole grain mustard
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 2 tbsp red onion, finely chopped

Instructions

1. Step 1: In a small bowl, whisk together the whole grain mustard, olive oil, balsamic vinegar, and finely chopped red onions until well combined to make the dressing.
2. Step 2: In a large salad bowl, pour the dressing, then add layers of chopped lettuce, yellow tomatoes, red bell pepper, cucumber, cooked chickpeas, cooked brown rice, fresh dill, fresh basil, sun-dried tomatoes, baby capers, Sicilian olives, and toasted pine nuts.
3. Step 3: Gently toss all ingredients together until evenly mixed and coated with the dressing. Serve immediately and enjoy!

Tips & Variations

• Swap brown rice for quinoa or couscous for a different grain texture and flavor.
• For extra protein, add grilled chicken or feta cheese.
• Use fresh lime or lemon juice in place of balsamic vinegar for a brighter, tangier dressing.
• Toast pine nuts lightly in a dry pan to enhance their flavor before adding to the salad.

Storage

Store the salad in an airtight container in the refrigerator for up to 2 days. To keep the salad fresh, store the dressing separately and toss just before serving. Leftovers can be enjoyed cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this salad ahead of time?

Yes, you can prepare the ingredients and dressing separately in advance. Combine and toss just before serving to maintain freshness and texture.

What can I use instead of Sicilian olives?

If you don’t have Sicilian olives, Kalamata or green olives work well as substitutes and will provide a similar salty, briny flavor.

Mediterranean Chopped Salad Recipe

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★★★★★

4.6 from 87 reviews

• Author: Rafael
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

A vibrant and nutritious Mediterranean Chopped Salad featuring fresh vegetables, cooked chickpeas and brown rice, aromatic herbs, and a tangy whole grain mustard dressing, perfect for a light and wholesome meal.

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Ingredients

Scale 1x2x3x

Vegetables & Herbs

• 1 lettuce gem head, chopped (about 4 cups)
• 5 oz yellow tomatoes, finely chopped
• 1 red bell pepper, seeded and finely chopped
• 1 cucumber, finely chopped
• 2 tbsp red onion, finely chopped
• 1/4 cup fresh dill, finely chopped
• 1/4 cup fresh basil, sliced

Proteins & Grains

• 1½ cups chickpeas, cooked
• 2/3 cup brown rice, cooked

Additional Flavorings

• 3 tbsp sun-dried tomatoes, finely chopped
• 2 tbsp baby capers
• 10 Sicilian olives, pitted and chopped
• 3 tbsp toasted pine nuts

Dressing

• 1 tbsp whole grain mustard
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar

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Instructions

1. Prepare the dressing: In a small bowl, whisk together the whole grain mustard, olive oil, balsamic vinegar, and finely chopped red onions until well combined to form a tangy dressing.
2. Layer the salad ingredients: In a large salad bowl, pour the dressing first, then add the chopped lettuce, yellow tomatoes, red bell pepper, cucumber, cooked chickpeas, brown rice, fresh dill, sliced basil, sun-dried tomatoes, baby capers, chopped Sicilian olives, and toasted pine nuts in layers.
3. Mix and serve: Toss all the salad components gently but thoroughly to ensure the dressing coats every ingredient evenly. Serve immediately and enjoy this refreshing Mediterranean salad.

Notes

• For added protein, consider topping the salad with grilled chicken or feta cheese if not vegan.
• Brown rice can be substituted with quinoa for a different texture and extra protein.
• To toast pine nuts, heat them in a dry skillet over medium heat, stirring often until golden and fragrant, about 3-5 minutes.
• Adjust vinegar and mustard quantities to taste for a milder or tangier dressing.
• Use fresh basil and dill for best flavor; dried herbs can alter the taste significantly.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean

Keywords: Mediterranean salad, chopped salad, healthy salad recipe, vegetarian salad, chickpea salad, brown rice salad, fresh herbs salad, whole grain mustard dressing