Every bite of this Mediterranean-Style Chopped Salad with Oregano Vinaigrette transports me to sun-drenched markets filled with vibrant produce and aromatic herbs. As a passionate home-chef, the moment I toss together crispy bell peppers, creamy feta, and hearty chickpeas, I can’t help but grin at the vibrant colors and fresh aromas surrounding me. This versatile salad isn’t just a feast for the eyes; it’s a meal-prep gem, perfect for boosting weekday lunches or serving at lively gatherings. Not only is it vegetarian and high-fiber, making it a nutritious option, but it also gets better with time as all the flavors meld together. Want to make your next meal both healthy and satisfying? Let’s dive into this delightful medley of Mediterranean goodness!
Why Choose This Salad Recipe?
Vibrant and Colorful: This Mediterranean-Style Chopped Salad is a visual delight, featuring a rainbow of fresh veggies that make every meal feel festive.
Meal Prep Hero: Perfect for on-the-go lunches, this salad stays fresh and delicious for days, making it a top choice for meal prep enthusiasts.
Hearty and Satisfying: Packed with protein-rich chickpeas and chewy farro, it’s incredibly filling—say goodbye to those boring takeout options!
Versatile Flavor: With the ability to customize ingredients, you can switch things up, whether you’re adding grilled chicken or transforming it into a refreshing wrap.
Health Boosting: Loaded with dietary fiber and essential nutrients, this salad is not only delicious but promotes wellness, making it an excellent addition to any meal plan.
If you’re looking for more delightful vegetable-filled ideas, check out our Chickpea Peach Salad or the refreshing Cucumber Caesar Salad.
Mediterranean-Style Chopped Salad Ingredients
For the Vinaigrette
• Garlic – Adds aromatic flavor; use 2 to 3 cloves, minced.
• Red Wine Vinegar – Provides acidity; white wine vinegar or lemon juice can be good substitutes.
• Dried Oregano – Enhances Mediterranean flavor; fresh oregano can be used for a more intense taste.
• Kosher Salt – Seasoning for the dish; adjust if using table salt.
• Dijon Mustard – Acts as an emulsifier; substitute with yellow mustard if needed.
• Freshly Ground Black Pepper – Adds spice; use to taste.
• Extra-Virgin Olive Oil – Forms the base of the vinaigrette for richness.
For the Salad
• Farro – Provides a chewy texture; semi-pearled or pearled varieties can be used.
• Medium Bell Peppers – Create a crunchy base; any color can be substituted; use 2.
• Celery – Adds crispness; use 2 large stalks or 4 small.
• English Cucumber – Contributes freshness; can replace with bell peppers or radishes.
• Red Onion – Offers sharpness; substitute green onions for a milder flavor.
• Pepperoncinis – Provides a tangy, spicy kick; optional ingredient.
• Feta Cheese – Adds creaminess and saltiness; can be omitted for a vegan version.
• Chickpeas – Provide protein and fiber; use canned chickpeas for convenience.
• Iceberg Lettuce – Keeps the salad light; substitutes include romaine or mixed greens.
• Radicchio – Adds bitterness and color; optional, can be replaced with more iceberg.
Step‑by‑Step Instructions for Mediterranean-Style Chopped Salad with Oregano Vinaigrette
Step 1: Make the Vinaigrette
Begin by mincing 2 to 3 cloves of garlic, then whisk them together with red wine vinegar, dried oregano, kosher salt, Dijon mustard, and freshly ground black pepper in a small bowl. Gradually drizzle in ⅓ cup of extra-virgin olive oil while whisking continuously until the mixture is well combined and emulsified. Set the vinaigrette aside to let the flavors develop.
Step 2: Prepare the Farro
Rinse 1 cup of farro under cold water in a fine-mesh strainer until the water runs clear. In a medium pot, bring 4 cups of salted water to a boil, then add the rinsed farro. Cook for 15 to 30 minutes, depending on the type of farro used, until it is tender but still chewy. Drain and spread the cooked farro on a baking sheet to cool completely.
Step 3: Prep the Veggies
While the farro cools, wash and dice 2 medium bell peppers, chop 2 large stalks of celery, and slice 1 English cucumber and ½ a small red onion. If using, slice a few pepperoncinis for added kick. Once all the vegetables are prepared, place them in a large mixing bowl to combine, creating a colorful base for your Mediterranean-Style Chopped Salad.
Step 4: Combine the Salad
Once the farro is cooled, add it to the bowl with the chopped vegetables along with 1 can of drained and rinsed chickpeas. Pour the prepared oregano vinaigrette over the salad and mix everything well, ensuring the farro and veggies are evenly coated and flavors meld together. Taste and adjust seasoning if necessary, adding more salt or pepper as desired.
Step 5: Store the Greens
Finally, chop 4 cups of iceberg lettuce and if using, 1 cup of radicchio. Store these in a separate airtight container to keep them crisp. This separation will maintain the salad’s freshness and texture until you’re ready to serve your Mediterranean-Style Chopped Salad. When ready to eat, combine the greens with the veggie mixture for a delightful crunch!
Mediterranean-Style Chopped Salad Variations
Feel free to explore these delightful variations and substitutions to make this salad your own!
-
Dairy-Free: Omit the feta cheese and instead sprinkle with nutritional yeast for a cheesy flavor without dairy.
This change keeps the salad hearty while catering to a dairy-free lifestyle. -
Whole Grain Swap: Replace farro with quinoa or brown rice for a gluten-free option that still delivers on texture and nutrition.
Both substitutes offer deliciously chewy bites while enhancing the salad’s flavor profile. -
Spice It Up: Add diced jalapeños or a pinch of crushed red pepper flakes for a fiery kick that balances the salad’s freshness.
Feel the heat build in every bite, making your taste buds dance! -
Herb Boost: Toss in fresh herbs like parsley, mint, or basil to elevate the Mediterranean essence and add a burst of flavor.
Fresh herbs really bring life to the dish, making each serving a fragrant experience. -
Crunch Component: Swap iceberg lettuce for kale or add a handful of sunflower seeds or nuts for extra crunch.
This twist on texture will keep every bite exciting, while also introducing beneficial healthy fats. -
Wrap It Up: Use the salad mix as a stuffing for whole wheat wraps or pitas—add some avocado for extra creaminess!
This turns your vibrant salad into a portable lunch option without losing any of those incredible flavors. -
Vegan Protein: For an extra protein boost, try tossing in roasted chickpeas or edamame instead of canned.
Not only does it maintain the salad’s high fiber content, but it also adds a heartier texture.
For more salad inspiration, consider refreshing ideas like the Savory Bread Pudding or the colorful Peach Bruschetta with Whipped Ricotta.
Storage Tips for Mediterranean-Style Chopped Salad
Fridge: Store salad components separately in airtight containers in the fridge for up to 5 days. Keeping them apart helps maintain the freshness and crunch of the vegetables.
Freezer: Freezing is not recommended for this Mediterranean-Style Chopped Salad, as the texture of the veggies and greens will become mushy upon thawing.
Reheating: If you’ve made a warm farro salad variation, reheat in the microwave for 1–2 minutes or until warmed through, then combine with fresh ingredients before serving.
Preparation Tip: For best results when you’re ready to enjoy the salad, combine the greens with the rest of the ingredients just before serving to maintain their delightful crunch!
Make Ahead Options
These Mediterranean-Style Chopped Salad with Oregano Vinaigrette are perfect for meal prep enthusiasts! You can prepare the vinaigrette and chop the veggies (bell peppers, celery, cucumber, and red onion) up to 3 days in advance, storing them together in an airtight container in the refrigerator to maintain freshness. Additionally, cook and cool the farro and store it separately for up to 5 days, and keep the greens stored in a separate container to prevent wilting. When you’re ready to enjoy your salad, simply mix everything together, including the chickpeas and vinaigrette, and toss right before serving for a delightful crunch that is just as fresh and vibrant as the day you made it!
What to Serve with Mediterranean-Style Chopped Salad with Oregano Vinaigrette?
Imagine a sunlit dining table adorned with the colorful, crisp medley of freshness that complements this vibrant salad beautifully.
- Grilled Chicken: Tender, smoky chicken adds a protein punch, making your meal heartier without overshadowing the salad’s zesty flavors.
- Lemon-Dill Quinoa: Light and fluffy, the citrus notes in this side dish harmonize well with the tangy vinaigrette.
- Hummus and Pita Chips: A creamy dip provides additional texture, creating a lovely contrast to the crisp salad. Perfect for sharing at gatherings!
- Garlic Breadsticks: Crunchy, buttery breadsticks offer a satisfying crunch that makes each bite of salad even more enjoyable.
- Roasted Vegetable Platter: Seasonal veggies enhance the garden-fresh quality of the chopped salad, adding depth and variety.
- Chilled Rosé Wine: A crisp, refreshing wine pairs effortlessly with the salad, elevating the Mediterranean vibe of your meal.
- Tzatziki Sauce: This cool, creamy yogurt dip works wonderfully as a drizzle or side. Its refreshing flavor ties beautifully to the Mediterranean essence.
- Fruit Salad: A light, sweet finish with seasonal fruits can cleanse the palate and balance the meal’s savory elements.
- Olive Tapenade: This spread boasts bold flavors that can intensify your dining experience, serving as a delicious accompaniment.
Expert Tips for Mediterranean-Style Chopped Salad
• Mind the Garlic: Ensure the garlic is finely minced to avoid overpowering the vinaigrette. This enhances the overall balance of the Mediterranean-Style Chopped Salad.
• Chill for Flavor: Allow the salad to chill in the fridge for at least an hour before serving. This helps the flavors meld beautifully over time.
• Keep Greens Crisp: Store iceberg lettuce and radicchio separately from the salad mixture until serving. This preserves their crunchy freshness for the perfect bite.
• Customize to Taste: Feel free to adjust the ingredient ratios to your preference. Experiment with different vegetables and proteins to make the Mediterranean-Style Chopped Salad uniquely yours!
• Watch the Salt: Since feta cheese and chickpeas can be salty, adjust the kosher salt carefully during preparation to avoid over-seasoning.
Mediterranean-Style Chopped Salad with Oregano Vinaigrette Recipe FAQs
What veggies should I choose for this salad?
Absolutely! When selecting veggies for your Mediterranean-Style Chopped Salad, opt for vibrant medium bell peppers—any color works! Look for ones that are firm and glossy with no dark spots. Fresh, crisp celery and firm cucumbers are also ideal. Feel free to mix things up; swap in radishes or even zucchini for added variety!
How should I store leftover salad?
Very well! To keep your Mediterranean-Style Chopped Salad fresh, it’s best to store the components separately. Pack the dressed chickpea and veggie mixture in an airtight container and your chopped greens in another. Keep them in the fridge for up to 5 days. This way, your salad remains crispy and delightful!
Can I freeze the salad for later?
No, unfortunately! Freezing is not recommended for this salad, as the texture of fresh veggies and lettuce will turn mushy when thawed. However, if you’ve made extra farro, you can freeze that separately for up to 3 months. Just cook it, allow it to cool completely, and store it in an airtight container or freezer bag.
What if my salad is too salty?
If your Mediterranean-Style Chopped Salad ends up too salty, don’t worry! You can balance it by adding more chopped veggies or leafy greens to dilute the saltiness. Another trick is to squeeze in some fresh lemon juice for a zesty lift that brightens the flavor. Just be sure to mix everything well!
Is this salad pet-friendly?
It’s important to keep our furry friends in mind! While many of the ingredients like cucumbers and bell peppers are safe for pets, the feta cheese and pepperoncinis may not be suitable for them. So if you’re sharing a bite with your pets, I recommend sticking to the veggie mix without the cheese and spicy components!
How can I make this salad vegan?
To transform the Mediterranean-Style Chopped Salad into a vegan delight, simply omit the feta cheese. You can also add avocado for creaminess or sprinkle some nutritional yeast for a cheesy flavor without dairy. Enjoy experimenting with various plant-based toppings to make it your own!
Mediterranean-Style Chopped Salad with Oregano Vinaigrette Joy
Ingredients
Equipment
Method
- Mince garlic and whisk it together with red wine vinegar, dried oregano, kosher salt, Dijon mustard, and black pepper in a small bowl. Gradually drizzle in olive oil while whisking until emulsified. Set aside.
- Rinse farro under cold water in a fine-mesh strainer until clear. Boil salted water, add farro, and cook for 15 to 30 minutes until tender. Drain and cool on a baking sheet.
- Wash and dice bell peppers, chop celery, and slice cucumber and red onion. Add sliced pepperoncinis if using.
- Combine cooled farro, chopped veggies, and chickpeas in a bowl. Pour vinaigrette over salad and mix well. Adjust seasoning.
- Chop iceberg lettuce and radicchio. Store separately in airtight containers until serving.
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