Mediterranean Chopped Veggie Salad with Garlic Vinaigrette

You want a salad that actually fills you up, tastes ridiculous, and makes your future self say “thank you”? This is that salad. It’s crunchy, salty, bright, and unapologetically fresh—like a vacation in a bowl without the airport lines.

The garlic vinaigrette? Built to convert lifelong ranch fans. It’s fast, it’s colorful, and it’s dangerously easy to turn into a full meal.

Keep your fork ready.

What Makes This Recipe So Good

• Flavor layers for days: Briny olives, sweet tomatoes, crisp cucumbers, and zingy vinaigrette create a salty-sour-crunchy trifecta.
• No sad lettuce: This is a chopped veggie salad, loaded with fiber and texture. It holds up without wilting into mush.
• Meal-prep friendly: Chop once, eat well for 3 days. The dressing even gets better overnight (like a glow-up, but for garlic).
• Customizable: Add chickpeas, grilled chicken, or feta—or keep it vegan and still win dinner.
• Done in 20 minutes: Minimal cooking, maximum payoff.Perfect for busy people who still want real food.

What Goes Into This Recipe – Ingredients

• For the salad:
  • 2 cups English cucumber, small dice (skin on, seeds mostly removed if watery)
  • 2 cups cherry tomatoes, quartered
  • 1 red bell pepper, small dice
  • 1 yellow bell pepper, small dice
  • 1 cup red onion, finely chopped
  • 1 cup Kalamata olives, pitted and chopped
  • 1 cup canned chickpeas, drained and rinsed
  • 1/2 cup feta cheese, crumbled (use dairy-free if needed)
  • 1/3 cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped (optional but clutch)
• For the garlic vinaigrette:
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons red wine vinegar
  • 2 teaspoons lemon juice (fresh)
  • 2–3 cloves garlic, very finely minced or grated
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground cumin (subtle, adds warmth)
  • 1/2 teaspoon sea salt, plus more to taste
  • 1/4 teaspoon black pepper
  • Pinch of red pepper flakes (optional)

Cooking Instructions

1. Prep your veg like a pro: Dice cucumbers, tomatoes, peppers, and red onion into small, even pieces. Smaller = better dressing coverage and mega crunch.
2. De-seed wet veggies if needed: If your cucumbers or tomatoes are super watery, scoop out some seeds. This keeps the salad crisp longer.
3. Make the vinaigrette: In a jar, combine olive oil, red wine vinegar, lemon juice, garlic, Dijon, oregano, cumin, salt, pepper, and red pepper flakes.Shake until emulsified. Taste and adjust salt and acid.
4. Assemble the base:</-strong> In a large bowl, add cucumbers, tomatoes, peppers, onion, olives, and chickpeas. Toss to mingle.
5. Dress it right: Pour in about two-thirds of the vinaigrette.Toss thoroughly. You want everything glossy, not drenched. Add more as needed.
6. Add herbs and feta: Fold in parsley, mint, and feta.Gentle toss. The feta should cling to the veggies like a mild obsession.
7. Rest (if you can): Let it sit 10–15 minutes so flavors bond. Or don’t and eat it immediately—your call.
8. Finish and serve: Taste.Add a pinch more salt, extra lemon, or a splash of dressing to wake it up. Serve chilled or at room temp.

Preservation Guide

• Short-term storage: Refrigerate in an airtight container for up to 3 days. It tastes even better on day two.
• Keep components separate: If prepping ahead, store chopped veggies and dressing separately.Mix and dress within 24 hours for maximum crunch.
• Avoid sogginess: Add feta and fresh herbs just before serving if you need it to last longer than 24 hours.
• Freezing? Hard pass. Fresh veggies and vinaigrette don’t thaw well—texture will be sad.

Benefits of This Recipe

• Nutrient-dense and fiber-rich: Loaded with vegetables and chickpeas for steady energy and happy digestion.
• Heart-healthy fats: Extra-virgin olive oil brings monounsaturated fats and polyphenols. Your arteries will send a thank-you card.
• Protein-flexible: Chickpeas and feta add solid protein; you can easily hit 20–30g by tossing in grilled chicken or tuna.
• Low-effort, high ROI: Minimal cooking, maximal flavor.IMO, this is how you win weeknights.
• Gluten-free and easily dairy-free: Swap feta for a plant-based version or omit entirely.

Avoid These Mistakes

• Overdressing the salad: It’s a vinaigrette, not a swimming pool. Start with less, add more after tasting.
• Skipping the salt: Salt is a flavor elevator. Without it, your veggies will taste flat and shy.
• Chunky, uneven cuts: Oversized pieces don’t hold dressing well and wreck the texture.Keep it small and consistent.
• Watery veggies: Not removing excess seeds from tomatoes/cukes can dilute the dressing by day two.
• Garlic grenades: Mince or grate the garlic finely. Big chunks = harsh bites and social regrets.

Recipe Variations

• Protein power-up: Add grilled chicken, seared shrimp, or canned tuna. For plant-based, try marinated tofu or extra chickpeas.
• Grain bowl twist: Fold in cooked farro, quinoa, or couscous for a fuller meal.Add a touch more dressing.
• Creamy vibe: Stir 1 tablespoon tahini or Greek yogurt into the vinaigrette for a silky, clingy finish.
• Herb swap: Try dill, basil, or cilantro based on what’s in your fridge. Fresh herbs = instant luxury.
• Crunch booster: Top with toasted pine nuts, almonds, or pistachios. Texture matters—always.
• No-olive zone: Sub capers for briny pop without the olive flavor.
• Spice route: Add sumac for lemony tang or Aleppo pepper for gentle heat.FYI, both are fantastic here.

FAQ

Can I make this ahead for a party?

Yes. Chop veggies and make the dressing up to 24 hours ahead. Assemble and dress 1–2 hours before serving; add feta and herbs last for maximum freshness.

What if I don’t like raw onions?

Soak chopped red onion in cold water with a splash of vinegar for 10 minutes, then drain.

It tames the bite while keeping crunch.

Is there a substitute for red wine vinegar?

Use white wine vinegar or lemon juice. Balsamic is too sweet and will change the vibe—use only if that’s the goal.

How do I make it fully vegan?

Skip the feta or use a dairy-free feta. Everything else is naturally plant-based.

Will it keep in a lunchbox?

Yes.

It travels well for 2–3 days. Pack extra dressing separately to refresh before eating.

Can I use regular cucumbers instead of English?

Absolutely. Peel if the skin is tough and scoop out seeds to avoid excess water.

Final Thoughts

This Mediterranean Chopped Veggie Salad with Garlic Vinaigrette is the definition of high-return cooking: quick to make, big on flavor, easy to scale, and friendly to just about every diet.

It’s crisp, punchy, and satisfying without trying too hard—like that friend who always looks put together. Keep the dressing on repeat, and you’ll have a reliable base for lunches, sides, and impromptu dinners that don’t feel like homework. Make it once, and you’ll start keeping cucumbers and chickpeas on standby like a pro.

Read More: https://proteinpreplab.com/this-mediterranean-cucumber-tomato-feta-bowl/