Mediterranean Inspired Chickpea Chopped Salad
Who says salad has to have lettuce? This chopped salad is easy to prep for lunch or a dinner side and packed with plant-based protein and fiber. The lemony red wine vinaigrette acts almost like a marinade, as the salad sits it soaks it all in, deepening the flavor. Sort of like an Italian pasta salad, minus the pasta! Whether you’re prepping lunches or looking for a dish to bring to a summer party, this one never misses the mark.
Mediterranean Inspired Chickpea Chopped Salad ingredient notes:
Chickpeas: Chickpeas are an easy addition to any salad for an added boost of protein and texture. They hold up well in the fridge, are customizable with various spices and roasting options, and give the meal a hearty base to absorb the vinaigrette.
Kalamata Olives: These classic Greek olives add a tangy freshness similar to that of red wine vinegar. Kalamata olives are harvested when fully ripe on their trees, leaving them with a deep purple coloring as opposed to their green and black counterparts. You can also omit if you are limiting your sodium intake, or opt for black olives.
Roasted Red Peppers: Using jarred roasted red peppers helps reduce some of the veggie prep for this chopping heavy salad. They’re also packed with a tangy and sweet flavor, building that mediterranean essence in each bite and adding a pop of color.
Fresh Basil: Rich in antioxidants and known for it’s anti-inflammatory compounds, the basil adds a bright and herby layer to the salad. I highly recommend not skipping out on the freshly chopped basil over dried for that rich deep flavor.
Mozzarella: I like to use a semi-firm cheese here that holds up well in the fridge for meal prep. Feel free to omit for a dairy-free option or opt for a soft cheese like feta if serving immediately, to keep with the salty mediterranean flavors.
MEDITERRANEAN INSPIRED CHICKPEA CHOPPED SALAD
4
servings20
minutes0
minutesWho says salad has to have lettuce? This chopped salad is easy to prep for lunch or a dinner side and packed with plant-based protein and fiber. The lemony red wine vinaigrette acts almost like a marinade, as the salad sits it soaks it all in, deepening the flavor. Sort of like an Italian pasta salad, minus the pasta! Whether you’re prepping lunches or looking for a dish to bring to a summer party, this one never misses the mark.
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Ingredients
14 ounce can water-packed artichoke hearts, drained, rinsed, and roughly chopped
3 roasted red peppers, drained if jarred, medium-diced
1 large English cucumber, unpeeled, medium-diced
1/2 cup pitted Kalamata olives, roughly chopped
15 ounce can chickpeas, drained and rinsed
8 ounce ball mozzarella, cut into small cubes
1 cup packed fresh basil, finely chopped
- LEMONY RED WINE VINAIGRETTE
1/4 cup olive oil
1/4 cup red wine vinegar
Juice of 1 lemon (about 3 tablespoons)
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon kosher salt
1/2 teaspoon ground black pepper
Directions
- In a large bowl, combine the artichoke hearts, roasted peppers, cucumber, and olives. Add the chickpeas, mozzarella, and basil and mix well.
- Make the vinaigrette: Combine the olive oil, vinegar, lemon juice, garlic powder, oregano, salt, and pepper in a small bowl. Whisk until evenly combined.
- Toss the salad with the vinaigrette until evenly coated.
- Enjoy immediately or let the salad marinate in the vinaigrette in a sealable container in the refrigerator for 8 to 12 hours.
Notes
- Store it: Refrigerate in a sealed container for up to 4 days.
- Note: It’s normal for the liquid to separate when marinating. Discard any excessive liquid at the bottom of the container before serving.
- To make this dairy-free and vegan: Omit the mozzarella
- Dressing: The dressing yields about 2/3 cup total. If you prefer a lightly dressed salad, start with adding half of the total yield (1/3 cup), taste, and add more as desired.
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How long do you roast the peppers?
Buy in glass har already roasted.
How does the basil look at day 3? TIA
I love how it starts with “clear off a cutting board”! 😂
This salad is delicious. I was having a craving and it fit the bill. Don’t leave out the fresh basil, it makes the salad.
I was focused on clearing out items in my fridge/pantry by making this salad, so I had to make a few subs. I subbed in white beans, feta cheese, and parsley instead of what’s written. It still turned out *so* good. It’s crunchy, fresh, bright, and so flavorful. Perfect for the transition into spring weather and longer days!
One of my new favorite lunch meal prep recipes!! I subbed feta for the mozzarella for more of a Med taste, and I added a few chopped cherry tomatoes. I could eat this every week! 🤌🏼
Made this recipe but forgot the basil. Definitely making again and not forgetting the basil but also might add cherry tomatoes as well.
This is delicious! I did make a couple edits. First, I whisked the dressing ingredients together and then added them to the salad instead of adding them individually. Second, I made 1 and 1/2 times the dressing called for and used the extra to toss my chickpeas in and then roasted them. Kept them on the side and added at mealtime. I’m not typically a fan of the texture of chickpeas so I loved the crunch it added. Will def make this a regular in my weekly meal prep rotation.
Artichokes are a nope for me. Suggestions on a substitution?
Just made this for lunch meal prep and I love it! I added quinoa and chicken to make it more filling and protein packed – such a great combination of flavors in this salad!
Delicious salad and pretty easy to whip up. It makes a lot if it’s just for one person (my husband doesn’t like vinegar based salads) but my coworkers thought it was delicious!
I’ve been making big batches of this salad to bring for lunch at work and it’s been so yummy and easy! Thanks for the inspiration !!!
This is sooooo good! I have been making this to take to lunch throughout the week and I love it!
Made this for my family and my mother who doesn’t really eat veggies is obsessed.
This has become a staple in my weekly meal plan. I cannot stop eating it. I use feta instead of mozzarella and black olives but it’s such a good salad!
Made this for my niece’s college graduation luncheon today and it was fabulous! I used half kalamata and half black olives because of what I had. It was so nice to prep it yesterday and just pull it out to serve today!
Those peppers were jarred.
I might be missing it somewhere, but what quantity of oil and vinegar do you use for the dressing?