Ah, the Mediterranean—a place where the sun kisses the sea and flavors dance on your tongue. I’ve always found the idea of a salad being more than just a side dish quite fascinating.
It’s like discovering a hidden gem—unexpected yet delightful. This Mediterranean salad, bursting with vibrant colors and fresh, tangy flavors, captures that essence.
It’s like a mini-vacation on your plate, perfect for those days when you need a quick escape from the mundane.
Steps
- Prepare the dressing by whisking together olive oil, red wine vinegar, Dijon mustard, dried oregano, sea salt, black pepper, and minced garlic in a small bowl. Alternatively, combine these ingredients in a mason jar and shake until well mixed.
- In a large mixing bowl, combine baby arugula, rinsed and drained chickpeas, thinly sliced red onion, thinly sliced English cucumber, diced roasted red peppers, and crumbled feta cheese.
- Drizzle the prepared vinaigrette evenly over the salad ingredients in the bowl. Toss the salad thoroughly to ensure all components are well coated with the dressing.
- Serve the salad immediately, garnished with additional feta cheese and freshly cracked black pepper if desired. Enjoy the fresh flavors as a side dish or a main course.
Ingredients
- 5 ounces baby arugula (or preferred salad greens)
- 1 (15-ounce) can of chickpeas, rinsed and drained
- Half of a small red onion, peeled and thinly sliced
- Half of an English cucumber, thinly sliced
- 1/2 cup diced roasted red peppers
- 1/2 cup crumbled feta cheese
- 3 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly-cracked black pepper
- 1 small clove garlic, pressed or minced (or 1/2 teaspoon garlic powder)
FAQ
- Can I prepare the Mediterranean salad in advance?
- Yes, you can prepare this salad a few hours ahead of time. Simply mix all the ingredients except the arugula and store them in the fridge. Add the arugula and toss everything together just before serving.
- What can I add to this salad to make it a complete meal?
- You can enhance this salad by adding proteins like cooked chicken, steak, shrimp, salmon, or tofu. Adding crispy falafel is also a delicious option.
- How can I vary the vegetables in this salad?
- Feel free to include additional fresh vegetables like tomatoes, radishes, or bell peppers. You can also incorporate jarred veggies such as artichoke hearts or sun-dried tomatoes.
- What if I don’t like chickpeas or feta cheese?
- If chickpeas aren’t to your liking, you can substitute them with white beans or omit them entirely. For those who do not prefer feta, consider using crumbled goat cheese, blue cheese, or even mozzarella.
- Is there a way to make this salad vegan?
- To make this salad vegan, simply skip the cheese or use a vegan cheese alternative.
Tips
- Prep Ingredients Ahead of Time: For a quick assembly, consider preparing your salad ingredients in advance. You can chop the veggies, roast the red peppers, and prepare the vinaigrette a day or two beforehand. Just keep them stored separately in the fridge until you’re ready to toss the salad together.
- Customize with Additional Proteins or Veggies: Enhance your salad by adding your favorite proteins like grilled chicken, shrimp, or tofu. You can also include extra fresh or jarred vegetables such as bell peppers, tomatoes, artichoke hearts, or sun-dried tomatoes to add more flavor and texture.
- Keep Greens Fresh: If you’re making this salad ahead of time, mix all ingredients except the arugula, place the greens on top, cover, and refrigerate. Toss the salad right before serving to ensure the arugula remains fresh and crisp.
- Experiment with Cheese and Beans: If feta isn’t your preference, try using other cheeses like goat, blue, or mozzarella. Additionally, if you’re not a fan of chickpeas, substitute them with white beans or omit them entirely for a different taste and texture.
Equipment
- Mason Jar – Useful for shaking and storing the vinaigrette dressing.
- Salad Spinner – If you are using fresh greens, a salad spinner can be helpful to wash and dry them efficiently.
- Mandoline Slicer – For thinly slicing vegetables like cucumbers and onions quickly and uniformly.
- Garlic Press – For pressing or mincing garlic easily.
