Hearty Mediterranean Chopped Salad with Citrus Vinaigrette
This Hearty Mediterranean Chopped Salad is a vibrant and nutritious dish that marries the fresh flavors of the Mediterranean with a zesty citrus vinaigrette. Perfect for a light lunch or as a side dish for dinner, this salad combines crunchy romaine, creamy feta, and protein-rich cannellini beans, all tossed with a colorful array of vegetables like juicy cherry tomatoes and crisp Persian cucumbers. The homemade vinaigrette, featuring tangy red wine vinegar and freshly squeezed orange juice, brings a refreshing zing to every bite. Ideal for sharing and can be ready in just under 30 minutes, this salad is sure to impress family and friends alike.
N/A
Servings
N/A
Calories
20
Ingredients
Ingredients
Red wine vinegar
1/4 cup (none)
Freshly squeezed orange juice
2 tablespoons (none)
Dijon mustard
1 tablespoon (none)
Shallot
1 small (minced)
Garlic clove
1 (minced)
Extra virgin olive oil
1/2 cup (none)
Kosher salt
to taste (none)
Crushed red pepper flakes
to taste (none)
Fresh mint
1 tablespoon (chopped)
Fresh dill
1 tablespoon (chopped)
Chives
2 tablespoons (chopped)
Romaine lettuce
2 heads (chopped into 1/2-inch pieces)
Kalamata olives
1/4 cup (pitted and halved)
Feta cheese
8 ounces (cut into 1/4-inch pieces)
Dried oregano
1/4 teaspoon (none)
Red onion
1/4 (sliced thin and soaked in water)
Persian cucumbers
2 (cut into 1/4-inch pieces)
Cherry tomatoes
1/2 cup (halved)
Cannellini beans
1 (15 ounce) can (drained and rinsed)
Ground black pepper
to taste (none)
Instructions
1
In a small bowl, prepare the vinaigrette by whisking together the red wine vinegar, fresh orange juice, Dijon mustard, minced shallot, and minced garlic. Gradually drizzle in the extra virgin olive oil while continuing to whisk to emulsify the dressing. Season with kosher salt and crushed red pepper flakes to taste. Fold in the chopped mint, dill, and chives. Store the vinaigrette in an airtight container in the refrigerator until needed.
2
In a large mixing bowl, combine the chopped romaine lettuce, halved kalamata olives, diced feta cheese, thinly sliced red onion (after soaking it in water), diced Persian cucumbers, halved cherry tomatoes, and drained cannellini beans.
3
Season the salad mixture with kosher salt, ground black pepper, dried oregano, and additional crushed red pepper flakes as desired. Drizzle with the prepared vinaigrette over the salad and gently toss to combine all ingredients evenly.
4
Serve the salad immediately for the freshest taste, or chill it in the refrigerator for about 10 minutes to let the flavors meld before serving.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Mediterranean Chopped Salad?
It is a vibrant and nutritious dish featuring fresh Mediterranean flavors, crunchy romaine, creamy feta, and protein-rich cannellini beans tossed in a zesty citrus vinaigrette.
How long does it take to prepare this salad?
The entire salad can be prepared and ready to serve in just under 30 minutes.
Is this Mediterranean salad vegetarian?
Yes, this recipe is vegetarian as it contains no meat products, though it does include feta cheese.
What ingredients are in the citrus vinaigrette?
The dressing consists of red wine vinegar, fresh orange juice, Dijon mustard, minced shallot, minced garlic, extra virgin olive oil, salt, red pepper flakes, mint, dill, and chives.
What type of lettuce is best for this recipe?
The recipe calls for 2 heads of romaine lettuce chopped into 1/2-inch pieces for maximum crunch.
What kind of beans are included in the salad?
The recipe uses one 15-ounce can of cannellini beans, which should be drained and rinsed before adding.
How do you prepare the red onion for this salad?
The red onion should be thinly sliced and then soaked in water to mellow its sharp flavor before being added to the mix.
Can I make this salad ahead of time?
Yes, you can prepare the ingredients and dressing separately. For the best texture, toss the salad with the dressing just before serving or up to 10 minutes prior.
What type of cheese is used?
The recipe uses 8 ounces of feta cheese cut into 1/4-inch pieces.
Which cucumbers are recommended for this chopped salad?
Persian cucumbers are recommended and should be cut into 1/4-inch pieces.
What herbs are used in the vinaigrette?
Fresh mint, fresh dill, and chives are chopped and folded into the dressing.
How do I emulsify the dressing?
Whisk the vinegar, juice, mustard, shallot, and garlic, then gradually drizzle in the extra virgin olive oil while continuing to whisk vigorously.
Is the salad spicy?
The recipe includes crushed red pepper flakes to taste, which adds a customizable level of heat.
What type of olives are used?
The recipe specifically uses pitted and halved kalamata olives.
Should I chill the salad before serving?
While it can be served immediately, chilling it for 10 minutes in the refrigerator allows the flavors to meld beautifully.
Is this salad considered healthy?
Yes, it is described as a nutritious dish filled with fresh vegetables, healthy fats from olive oil, and fiber-rich beans.
How should I store leftover vinaigrette?
Store any extra vinaigrette in an airtight container in the refrigerator.
What spices are used in the salad base?
The salad is seasoned with dried oregano, kosher salt, ground black pepper, and crushed red pepper flakes.
Can I use bottled orange juice?
While freshly squeezed orange juice is recommended for the best flavor, bottled juice can be used as a substitute.
How many heads of romaine are needed?
You will need 2 heads of romaine lettuce.
Can I add other proteins to this salad?
While the recipe uses cannellini beans, you could easily add grilled chicken, shrimp, or chickpeas for extra protein.
Is there garlic in the dressing?
Yes, the dressing includes one minced garlic clove.
What is the purpose of Dijon mustard in the dressing?
The Dijon mustard acts as an emulsifier to help bind the oil and vinegar together while adding tang.
Are the cherry tomatoes cut or whole?
The 1/2 cup of cherry tomatoes should be halved.
Is this salad gluten-free?
Based on the ingredients listed, the recipe is gluten-free, but always check labels on processed items like mustard and beans.
What size should the shallot be?
The recipe calls for one small minced shallot.
How much olive oil is used?
The vinaigrette uses 1/2 cup of extra virgin olive oil.
What is the texture of the salad?
It is a chopped salad, meaning it has a crunchy texture from the romaine and cucumbers contrasted by the creamy beans and feta.
Can I substitute the red wine vinegar?
Lemon juice or white wine vinegar would be the closest substitutes if you don't have red wine vinegar.
Is the salad better fresh or after sitting?
It is excellent fresh, but sitting for about 10 minutes allows the citrus vinaigrette to soak into the vegetables for deeper flavor.