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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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
