Mediterranean chopped salad
25 min · 22 g protein · 360 cals / serving
The chopped salad that took over 2025 feeds: chickpeas, cucumber, tomato, bell pepper, red onion, olives and herbs cut small enough that every spoonful gets a bit of everything, tossed in a tangy, creamy dressing of whipped feta, Greek yogurt, lemon and oregano.
Ingredients
Feta dressing
- 1 1/4 cups nonfat Greek yogurt
- 1/2 cup feta cheese, crumbled
- 2 tbsp lemon juice
- 1 tbsp red wine vinegar
- 2 tsp olive oil
- 1 clove garlic
- 1 tsp dried oregano
- 1/2 tsp black pepper
Salad
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 large cucumber, diced small
- 2 cups cherry tomatoes, quartered
- 1 red bell pepper, diced small
- 1/2 red onion, finely diced
- 1 heart romaine lettuce, finely chopped
- 12 kalamata olives, chopped
- 1/2 bunch fresh parsley, chopped
- a few sprigs fresh mint, leaves chopped
- 1/2 tsp salt
Steps
- Make the dressing: blend or whisk the yogurt, feta, lemon juice, vinegar, olive oil, garlic, oregano and pepper until smooth and creamy. A small blender or stick blender gives the silkiest result; mashing the feta with a fork first and whisking hard works too.
- Chop everything small, about the size of a chickpea: cucumber, tomatoes, pepper, red onion, romaine, olives and herbs. Put them in a big bowl with the chickpeas and the salt.
- Pour over the dressing and toss until every piece is coated. Taste and add more lemon or salt if it needs it, and eat straight away or chill up to an hour.
Good to know
Want more protein?
Fold in 2 cups of shredded cooked chicken breast or two drained cans of tuna. Both make it a heartier lunch and raise the score.
Can I make it ahead?
Chop everything except the lettuce and keep it in the fridge up to three days with the dressing in a separate jar. Add the lettuce and dressing just before eating so nothing goes limp.
No blender?
Mash the feta to a paste with the lemon juice and garlic first, then whisk in the yogurt, oil and vinegar. The dressing is a little chunkier and just as good.
Per
- Calories
- 71
- Protein
- (26%)
- 4 g
- Fat
- (32%)
- 2 g
- Carbohydrates
- (42%)
- 8 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 168 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1442 kcal goes into the pot and 2038 g of ingredients comes out as about 2030 g of food: 71 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.