Mediterranean Salad
This Mediterranean Salad is loaded with crisp cucumber, juicy cherry tomatoes, hearty chickpeas, briny Kalamata olives, sweet roasted red peppers, and creamy crumbled feta, all tied together with a bright, herby lemon oregano dressing. It comes together in just 15 minutes with zero cooking required, and it's filling enough to serve as a complete meal thanks to the protein and fiber from the chickpeas.
Equipment
- Large mixing bowl
- Small mixing bowl For making the dressing
- Sharp chef's knife
- Cutting board
- Whisk
- Colander or strainer For draining and rinsing chickpeas
- Measuring spoons
- Salad tongs or large spoon For tossing the salad
Ingredients
- 1 English cucumber diced into ½ inch pieces
- 2 cups cherry tomatoes about 300g, halved
- 15 oz canned chickpeas 425g, drained and rinsed
- ½ cup Kalamata olives about 75g; whole or halved
- ½ cup roasted red peppers about 90g, drained and sliced into strips
- ½ cup crumbled feta cheese about 75g; block feta packed in brine recommended for best flavor
- 2 tbsp fresh parsley finely chopped; do not substitute dried
For the Dressing
- 3 tbsp extra virgin olive oil use a good quality oil for best flavor
- 1½ tbsp red wine vinegar or substitute fresh lemon juice for a brighter flavor
- 1 tsp dried oregano
- 1 tsp garlic powder
- salt to taste
- black pepper to taste
Instructions
- Dice the cucumber into ½-inch chunks, halve the cherry tomatoes, finely chop the parsley, and slice the drained roasted red peppers into bite-sized strips. Pat everything dry to prevent excess water from diluting the dressing.
- Pour the chickpeas into a colander and rinse thoroughly under cold running water for 30 seconds, then pat dry with paper towels so they absorb the dressing rather than watering it down.
- Whisk together the olive oil, red wine vinegar, dried oregano, and garlic powder in a small bowl until slightly emulsified, then season with salt and pepper to taste.
- Add the cucumber, cherry tomatoes, chickpeas, olives, and roasted red peppers to a large bowl, then sprinkle the crumbled feta and chopped parsley over the top.
- Give the dressing a quick stir, pour it evenly over the salad, and gently toss with tongs, being careful to keep the feta crumbles intact. Taste and adjust seasoning as needed.
- Serve immediately for the freshest texture, or cover and refrigerate for 20–30 minutes to let the flavors meld. Give it one final gentle toss before serving.
Notes
- Dry everything well before assembling — excess moisture from rinsed chickpeas or freshly washed vegetables will dilute the dressing.
- Use an English cucumber for thinner skin and fewer seeds; no peeling required.
- Always taste the dressing before adding it to the salad and adjust acidity or salt to your preference.
- Add the feta last and toss gently to preserve larger, creamier crumbles throughout the salad.
- Use fresh parsley only — dried parsley does not add meaningful flavor here.
- Make-ahead tip: Store chopped vegetables and chickpeas in one container and the dressing in a separate jar; toss together right before serving to keep everything crisp.
- Refrigerator storage: Keeps well in an airtight container for up to 3 days. Drain any excess liquid and stir before eating.
- Revive leftovers with a small drizzle of olive oil and a splash of red wine vinegar if the salad seems dry the next day.
- To make it vegan, simply omit the feta or use a plant-based feta alternative.
- For a heartier meal, add sliced grilled chicken, shrimp, or swap chickpeas for cannellini beans.
Nutrition
Serving: 1ServingCalories: 290kcalCarbohydrates: 24gProtein: 10gFat: 17gSaturated Fat: 4.5gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 10gCholesterol: 17mgSodium: 550mgPotassium: 420mgFiber: 6gSugar: 5gVitamin A: 12IUVitamin C: 35mgCalcium: 15mgIron: 12mg
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