Big Mediterranean Chopped Salad with Lemon–EVOO Dressing | Dr. Terry Simpson

Big Mediterranean Chopped Salad with Lemon–EVOO Dressing

The daily driver: crunchy romaine, juicy tomatoes, cool cucumbers, briny olives/capers, protein-rich chickpeas, and a bright lemon–olive oil dressing.

Ingredients

Salad

• 2 romaine hearts, chopped (~8–10 cups)
• 2 cups cherry tomatoes, halved
• 1 large cucumber, diced
• 1/4 medium red onion, finely diced (rinse if sharp)
• 1 (15-oz) can chickpeas, drained & rinsed
• 1/2 cup Kalamata olives, pitted & halved
• 1/2 cup flat-leaf parsley, chopped
• Optional: 2 Tbsp capers, drained
• Optional: 2 oz feta, crumbled (about 1/2 cup)

Lemon–EVOO Dressing

• 1/4 cup extra-virgin olive oil
• 3 Tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove, finely grated
• 1/2 tsp kosher salt + black pepper

Scale dressing up for larger crowds; ratio is about 3:1–2:1 oil:lemon depending on how bright you like it.

Method

1. Chop: Prep all veg roughly the same bite size; add to a large bowl with chickpeas, olives, parsley (and capers).
2. Shake dressing: Combine olive oil, lemon, Dijon, garlic, salt, and pepper in a jar; shake until slightly emulsified.
3. Toss & taste: Add about two-thirds of the dressing; toss generously. Taste and add more dressing, salt, or lemon. Fold in feta last (if using).

Make-ahead: keep chopped veg and dressing separate up to 2 days; toss just before serving.

Make it a Meal

• More protein: Double the chickpeas, add tuna in olive oil, or top with roasted salmon or spatchcock roast chicken.
• Whole grains: Serve with warm farro or whole-grain pita.
• Crunch: Add toasted almonds, walnuts, or pumpkin seeds.

Mediterranean-Diet Points (house system)

With feta, keep portions modest; for dairy-free, skip and add nuts/seeds.

Nutrition (estimates)

Per serving (1/4 recipe). Values vary with produce size and brand of olives/feta.

*Rinse olives/capers to reduce sodium. Add a pinch of salt only after tasting.

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