Delicious Mediterranean Chopped Salad with Blue Zone Goodness

Ingredients for Mediterranean Salad

To create this delightful salad, embrace these simple and wholesome ingredients.

• Romaine Lettuce: Provides a crunchy base for the salad. If you prefer, you can substitute with other greens like spring mix, kale, or spinach.
• Bell Pepper, Cucumber, Grape Tomatoes, Red Onion: This colorful mix of vegetables packs a nutritional punch and brightens up your dish.
• Pepperoncini, Kalamata Olives: These flavorful, briny toppings add a delicious kick to the salad. While they’re optional, they are highly recommended.
• Feta: A staple in Mediterranean cuisine, this salty and creamy cheese complements the salad beautifully.
• Chickpeas: Incorporating legumes, which are known for their health benefits, helps make this salad more nutritious. If you’re not a fan of chickpeas, white beans can be a great alternative.

Ingredients for Mediterranean Dressing

• Olive Oil: Use high-quality olive oil, ideally extra virgin. It’s rich in heart-healthy monounsaturated fats and antioxidants.
• Red Wine Vinegar: A key ingredient in Mediterranean cuisine, it adds a pleasant tang. You can swap it with fresh lemon juice or balsamic vinegar if preferred.
• Dried Oregano: This herb is commonly used in Mediterranean recipes. If available, use Greek oregano for an authentic touch, or Italian seasoning as a substitute.
• Dijon Mustard: Adds flavor and aids in emulsifying the dressing.

Variations

• Make it Vegan: Substitute the feta with vegan cheese such as Violife.
• Add a Grain: Transform this salad into a pasta dish by incorporating 2 cups of cooked pasta and doubling the dressing. Alternatively, mix in 1 cup of cooked quinoa to add whole grains and make it more filling.
• Add Protein: For a protein boost, consider pairing this salad with fish—a delicious option could be salmon, shrimp, or white fish.
• Add Fresh Herbs: Enhance the flavor by adding fresh herbs such as parsley, dill, mint, or chives.

How to Prepare Mediterranean Salad

1. Chop the Vegetables: Use a sharp knife and clean cutting board to chop all the veggies, pepperoncini, and olives into uniform pieces. Combine them in a large salad bowl.
2. Prepare the Dressing: In a small bowl, whisk all the dressing ingredients together. Alternatively, you can combine them in a mason jar, closing the lid tightly and shaking to mix.
3. Combine: Pour the dressing over the salad and toss until everything is well coated.

Tips for Creating Chopped Salads

• Invest in the Right Tools: Consider purchasing a mezzaluna—a curved blade that can chop ingredients quickly. Alternatively, a chopping tool with a grid can simplify your chopping process.
• Uniform Size: Aim for consistent sizing when chopping, which allows for balanced bites and a nice mix of flavors.
• Toss in the Dressing: Instead of simply drizzling the dressing over top, mix the salad with the dressing beforehand for an even coating.

Can I Prepare Mediterranean Salad in Advance?

Absolutely! You can chop all the vegetables ahead of time and combine them in an airtight container in the fridge for up to 2-3 days. Keep the dressing in a separate mason jar until you’re ready to use it. It’s best to avoid premixing the salad with the dressing to prevent sogginess.

Is Mediterranean Salad Healthy?

Yes! The Mediterranean diet is widely regarded as one of the healthiest eating patterns, and this salad features numerous Mediterranean staples known for their positive health impacts.

With leafy greens, olive oil, and legumes, this nutrient-dense salad supports overall health and may even contribute to longevity.