Mediterranean Chopped Salad

Overhead image of plated salad ready to eat with fork.

The best Mediterranean chopped salad is packed with garbanzo beans for protein and a bunch of fresh vegetables. Loaded with Greek & Italian produce like tomatoes, cucumbers, artichokes, & olives plus a homemade Italian vinaigrette dressing recipe. Great for lunch, dinner, side, or appetizer. It is gluten-free, vegan, vegetarian, healthy, & tasty for everyone to enjoy.

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Prep Time 10

Total Time 10

Course Appetizer, Main Course, Salad, Side Dish

Cuisine Italian, Mediterranean

Servings

Calories 105 kcal

Ingredients

3 cups romaine lettuce chopped
1 cup canned garbanzo beans drained
1 cup cherry tomatoes chopped
½ cup marinated artichoke hearts chopped
½ cup cucumber chopped
½ cup black olives pitted & sliced
2 tablespoons pepperoncini peppers stems removed & sliced
2 tablespoons onion, red or white diced
VEGAN ITALIAN DRESSING see recipe link above

Instructions

Gather and wash all ingredients as needed. Also, grab a medium-sized salad bowl or platter.
Slice romaine leaves lengthwise in 3-4 strips. Then chop those into small bite-sized pieces. Once you have 3 cups of chopped romaine, add it to the bowl.
Next, begin prepping the chopped vegetables. The tomatoes, cucumber, and marinated artichoke hearts need a rough chop. Add to the romaine.
The pepperoncini should be sliced if your jar is whole peppers, not already sliced. Slice the olives into 2-3 slices each. Chop the onion into the smallest pieces, about half the size you do the cucumbers.
Add both to the other ingredients.
Last but not least, the garbanzo beans are left whole - no chopping is needed. Just make sure they are drained. Add to the salad.
Top with my Vegan Italian Salad Dressing or your favorite dressing. Toss to coat and enjoy.
Optional - top with additional nutritional yeast.

Notes

This is for 4 servings - enjoyed as a light lunch, salad course, or side dish. It does NOT include dressing - just the salad as listed above.

For a full meal, this can be enjoyed as 2 servings - just note it will be twice the calories, etc.

DRESSING RECIPE

Nutrition

Calories: 105kcalCarbohydrates: 11gProtein: 3gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 480mgPotassium: 276mgFiber: 4gSugar: 2gVitamin A: 3612IUVitamin C: 22mgCalcium: 47mgIron: 1mg

Keyword dinner, healthy, Italian, lunch, salad, side dish, vegan, vegetable, vegetarian

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