Mediterranean Chopped Salad with Chickpeas

5 from 3 votes
45 minutes
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Fresh summer vegetables and pantry ingredients combine for a crispy, crunchy healthy chopped salad recipe you’ll want to put on repeat! Mediterranean Chopped Salad with Chickpeas is satisfying on its own or try it on the side with Mediterranean-inspired pan-seared lamb chops, fish en papillote and grilled skirt steak!

Mediterranean Chopped Salad with Chickpeas in blue serving bowl garnished with fresh parsley.

Why This Recipe is a Keeper!

A fresh, crunchy chopped salad is perfect to have on hand for a quick, satisfying lunch or to pair with grilled chicken, fish or meats.

This Mediterranean salad recipe has all the fresh summer veggie goodness going on with tomatoes, cucumbers, bell pepper, onion, lemon and fresh herbs. Add pantry ingredients like canned chickpeas for protein, Kalamata olives, marinated artichoke hearts, red wine vinegar and olive oil. Top it off with tangy feta cheese and you’ve got a lovely summery Mediterranean-inspired salad you’ll want to put on repeat!

Mediterranean Chopped Salad with Chickpeas is:

  • Easy! No fancy knife skills are required. If you can chop an onion, you can chop everything else.
  • Low-waste! The marinade from the artichokes is reserved and used as part of the dressing.
  • Healthy!
  • Satisfying and no cooking required!
  • Delicious! This Mediterranean salad recipe has all the bright, sunny flavors of that region you love!

Let’s make it!

Close-up photo of the salad with serving utensils.

How to Make Mediterranean Chopped Salad with Chickpeas:

Recipe Ingredients:

Here’s everything you’ll need to make this chopped salad recipe along with how to prep. See the recipe card below for the exact quantities.

Ingredients in glass bowls.

Ingredients Notes and Substitutions:

  • Chickpeas: Canned chickpeas work well in this salad recipe. You’ll want to drain them in a sieve or colander, then rinse them well under cool running tap water because the liquid they’re canned in can be quite salty. White beans would also work in this recipe.
  • Cucumber: I like to use English cucumbers (also known as hot-house or seedless) in salads because they’re not as seedy or watery as some cucumbers. You’ll find this long and thin variety of cucumber in the produce department wrapped in plastic. Although they’re referred to as hot-house, a hot-house or greenhouse is not required for them to grow. Seedless is also a misnomer; there are some seeds, just not as many as some varieties.
  • Yellow Bell Pepper: I prefer to use yellow bell pepper in this recipe purely for the color. Red or orange will also work.
  • Cherry Tomatoes: Any variety of small tomatoes will work: Round, grape or teardrop. You can also seed and dice large tomatoes.
  • Kalamata Olives: Kalamata olives are large and dark brown (almost black with a smooth, meaty texture. They’re named after the city of Kalamata in the Peloponnese region of Greece. Kalamata olives are my favorite olive!
  • Marinated Artichokes: I love Kirkland Signature marinated artichoke hearts! The marinade is so good that I always try to find another use for it such as in this chopped salad recipe.
  • Fresh Oregano: If you have fresh, definitely use it but dried will also work.
  • Red Wine Vinegar: A staple ingredient in Mediterranean cooking, red wine vinegar has a robust, distinctive flavor. It’s a popular choice for vinaigrettes and is also frequently used in marinades.

Step-By-Step Ingredients:

  • Gather and prep all the ingredients.
  • Remember to reserve the marinade from the marinated artichokes!
Ingredients for the salad in glass bowl before being combined.
  • Combine all the ingredients for the vinaigrette.
  • Whisk together the marinade from the artichoke hearts, lemon juice, red wine vinegar and olive oil to measure 1 cup.
Vinaigrette in glass bowl on white marble background.
  • Combine all the salad ingredients in a large bowl including the herbs, olives, feta cheese and dressing.
  • MAKE AHEAD: Can be made part-way a day ahead of time. Leave the feta cheese out and the dressing off and refrigerate it until needed. The dressing can also be made a day ahead of time and refrigerated. When ready to serve, add the cheese and dressing.
  • Stir the chopped salad and combine! Add salt and black pepper as needed.
Chopped salad in glass bowl on white marble background.
  • Garnish the salad with fresh parsley sprigs and serve!
  • So easy! So fresh! So crunchy and delicious!
Mediterranean Chopped Salad with Chickpeas in blue bowl with serving utensils garnished with fresh parsley leaves.

Chef Tips and Tricks:

  • Keep it healthy! Be sure to taste the chopped salad before adding salt. Ingredients for the chopped salad that already have salt (or are high in sodium) include the olives, artichoke hearts, chickpeas (unless you can find no salt added) and feta cheese. The fresh herbs and acid (vinegar and lemon juice) also add a punch of flavor so additional salt may not be needed.
  • Pitting Kalamata olives can be labor-intensive however they are available pitted.  When purchasing “pitted” Kalamata olives, I treat them as though they still have the pit.  I never take for granted that the mechanical pitting process got all the pits—I look each one over by cutting them in half.
  • This Mediterranean Chopped Salad with Chickpeas is also perfect when “composed.” Place all the ingredients on a platter in rows which allows diners to choose more of the ingredients they love and less of the ingredients they don’t.
  • This salad can also be served over lettuce greens!
Mediterranean Chopped Salad with Chickpeas being served up from bowl on two small plates.

Frequently Asked Questions:

What is a chopped salad?

A chopped salad is a salad that includes ingredients that are chopped and uniform in size. The salad is then either composed or tossed together depending on the style of the salad.

Can a chopped salad recipe be made ahead of time?

Yes! This salad can be made up to a day ahead of time. For the best result, combine the vegetables, chickpeas and fresh herbs but leave the dressing off. Refrigerate until needed. When ready to serve, add the dressing and feta cheese. The fully assembled Mediterranean chopped salad keeps for a couple of days in the refrigerator.

Two spoons scooping up the salad.

Storage:

  • Refrigerate leftovers for up to three days in an airtight container.

Serve with:

More Mediterranean Salad Recipes You’ll Love:

Get all my side salad recipes at Side Salads – From A Chef’s Kitchen

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Mediterranean Chopped Salad with Chickpeas in blue serving bowl garnished with fresh parsley.

Mediterranean Chopped Salad with Chickpeas

5 from 3 votes

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By: Carol | From A Chef’s Kitchen
Fresh summer vegetables and pantry ingredients combine for a crispy, crunchy healthy salad you'll want to put on repeat! Mediterranean Chopped Vegetable Salad with Chickpeas is satisfying on its own or try it on the side with your favorite Mediterranean-inspired recipe!
Prep Time 45 minutes
Total Time 45 minutes
Course Side Dishes – Salads
Cuisine Greek, Mediterranean
Servings 6
Calories 194 kcal

Ingredients
  

  • 2 cans (15-ounce each) chickpeas (garbanzo beans) - drained and rinsed
  • 2 pints cherry tomatoes - (4 cups) halved
  • 1 large English cucumber - partially peeled (strips removed), seeded and cut into 1/2-inch pieces
  • 1 large yellow bell pepper - seeded, membranes removed and chopped
  • 1 medium red onion - coarsely chopped
  • 1 cup pitted Kalamata olives - halved
  • 1 jar (12-ounce) marinated artichoke hearts - drained, marinade reserved, coarsely chopped
  • 1 large lemon - juiced (1/4 cup)
  • 3 tablespoon red wine vinegar
  • Olive oil - as needed
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon chopped fresh oregano - or 2 teaspoons dried oregano
  • 1 1/2 cups crumbled feta cheese - or as desired
  • Salt and freshly ground black pepper - to taste

Instructions
 

  • Combine the first 7 ingredients in a large bowl. (Remember to reserve the marinade from the artichoke hearts.)
  • Whisk together the marinade from the artichoke hearts, lemon juice, red wine vinegar and olive oil to measure 1 cup.
  • Pour the dressing over the salad. Add the parsley and oregano. Stir to combine.
  • Add the feta cheese and stir. Serve immediately.

Notes

MAKE AHEAD:  Can be made part-way a day ahead of time. Leave the feta cheese out and the dressing off and refrigerate it until needed. The dressing can also be made a day ahead of time and refrigerated. When ready to serve, add the cheese and dressing.

Nutrition

Serving: 1 | Calories: 194kcal | Carbohydrates: 17g | Protein: 8g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 33mg | Sodium: 801mg | Potassium: 596mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1363IU | Vitamin C: 109mg | Calcium: 252mg | Iron: 2mg

These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.

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Recipe Rating




2 Comments

  1. 5 stars
    Made this for lunch today for me and my sister in-law. We both loved it. I will make this for a big family gathering this summer as a nice side. Thanks again Carol for another great recipe.

    1. Hi, Dianne, Thanks so very much and so happy you both enjoyed and you’re most welcome! Appreciate your taking the time to come back and comment.