Let’s talk about a salad that doesn’t feel like an afterthought, one that’s vibrant, satisfying, and genuinely fun to eat.

This Everyday Mediterranean Salad is exactly that—a bustling mix of textures and sun-drenched flavors that comes together in the time it takes to set the table.

Why This Salad Feels Like a Mini Vacation

There’s something effortlessly cheerful about Mediterranean food, a brightness that seems to light up the plate.

I wanted to capture that spirit in a simple, leafy salad you could rely on any day of the week, for lunch beside a sandwich or as the main event itself.

Ingredients Needed for the Recipe

Here’s your shopping list, a collection of accessible ingredients that each play a crucial role in the chorus.

• Baby Arugula (5 oz): This is our base, providing a wonderful, peppery bite that stands up to the other ingredients without wilting too fast.
• Chickpeas (1 can): Rinsed and drained, they add heartiness and protein, turning the salad from a side into a potential meal.
• Red Onion (half, thinly sliced): It offers a sharp, crisp punch that cuts through the richer elements beautifully.
• English Cucumber (half, sliced): For that essential, cool crunch and a burst of freshness with every bite.
• Roasted Red Peppers (1/2 cup, diced): They bring a smoky sweetness and a gorgeous pop of color to the mix.
• Feta Cheese (1/2 cup, crumbled): Its tangy, salty creaminess is non-negotiable, acting almost like a seasoning of its own.

For the simple Greek vinaigrette that ties it all together:

• Olive Oil (3 tbsp): The rich, fruity foundation of the dressing.
• Red Wine Vinegar (1 tbsp): It gives the necessary zippy tang.
• Dijon Mustard (1 tsp): A small amount works wonders to emulsify and add depth.
• Dried Oregano (1 tsp): The classic herbal note that screams Mediterranean.
• Garlic (1 small clove, minced): For that gentle, aromatic kick in the background.
• Salt & Black Pepper: To taste, because they make every other flavor sing.

How to make Everyday Mediterranean Salad?

The process is wonderfully straightforward, I promise. It’s more about assembly than actual cooking.

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Step 1 – Make Your Vinaigrette

Grab a small bowl or, my favorite, a mason jar with a tight lid.

Combine all the dressing ingredients—olive oil, red wine vinegar, Dijon, oregano, garlic, salt, and pepper—and whisk or shake vigorously until it’s perfectly blended.

Step 2 – Prep Your Vegetables

Thinly slice the red onion and cucumber, and dice the roasted red peppers.

Give the chickpeas a good rinse under cold water in a colander to remove the canned liquid, then let them drain thoroughly.

Step 3 – Combine and Toss

In a large, inviting bowl, add the arugula, prepared veggies, chickpeas, and most of the feta cheese.

Drizzle that lovely vinaigrette over everything, then use clean hands or two large spoons to toss it all until every leaf is lightly, evenly dressed.

Step 4 – Serve Immediately

Plate it up right away, while the arugula is still perky and the flavors are distinct.

Finish with the remaining crumbled feta on top and a final crack of black pepper for a pretty, professional touch.

Smart Storage and Make-Ahead Tricks

If you need to get a head start, this salad is happy to oblige with just a little strategy.

You can prep the entire salad, minus the arugula, and store it covered in the fridge for several hours.

Just place the greens gently on top of the other ingredients, cover the bowl, and chill.

When you’re ready to serve, give it one big, final toss to combine everything—the arugula will stay perfectly fresh.

The vinaigrette can absolutely live in its jar in the fridge for up to three days, just shake it again before using.

Tips

• For the most tender bite, soak your thinly sliced red onion in a bowl of cold water for 10 minutes after cutting. This tames its raw edge beautifully.
• Don’t skip the act of rinsing the canned chickpeas. It washes away the starchy liquid and really improves their flavor and texture in the salad.
• If your salad seems a bit dry, don’t just add more oil. A tiny extra splash of red wine vinegar can lift all the flavors perfectly.

Endless Ways to Make It Your Own

The beauty of this framework is its flexibility. Think of the recipe as a welcoming canvas.

Stir in a handful of kalamata olives for a briny kick, or some toasted pine nuts for buttery crunch.

Fresh herbs like chopped dill or parsley, tossed in at the end, add a wonderful layer of fragrance.

And if you have some cooked farfalle or orzo pasta, folding it in transforms this into a fantastic, hearty pasta salad for a picnic.

Turning Your Salad into a Full Meal

This salad is substantial on its own, but it’s also a fantastic foundation for added protein.

Leftover grilled chicken, shrimp, or even a few crispy falafel balls perched on top make it incredibly satisfying.

For a vegetarian boost, some creamy avocado slices or a scoop of quinoa work wonders, adding healthy fats and whole grains.

It’s your kitchen, your rules. This salad is designed to adapt to your appetite and whatever you have on hand.

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Print Recipe

Everyday Mediterranean Salad Recipe

Author: Elly Cuisine: Mediterranean Courses: Salad

Difficulty: easy Prep Time 15 mins Total Time 15 mins

Servings: 4 Estimated Cost: $ 12 Calories: 320

Best Season: Spring, Summer, Fall

Description

This Everyday Mediterranean Salad recipe is quick and easy to make, tossed with a simple Greek vinaigrette, and can easily double as a side salad or main dish. Packed with peppery arugula, hearty chickpeas, cool cucumbers, smoky roasted red peppers, and tangy feta cheese, it’s a fresh, flavorful, and healthy meal ready in just 15 minutes!

ingredients

Servings

Mediterranean Salad Ingredients

• 5 ounces baby arugula (or any salad greens you prefer)
• 1 15-ounce can chickpeas (rinsed and drained)
• 0.5 small red onion (peeled and thinly sliced)
• 0.5 English cucumber cucumber (thinly sliced)
• 0.5 cup roasted red peppers (store-bought or homemade, diced)
• 0.5 cup feta cheese (crumbled)

Greek Vinaigrette Ingredients

• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 0.5 teaspoon fine sea salt
• 0.25 teaspoon black pepper (freshly cracked)
• 1 small clove garlic (pressed or minced (or 1/2 tsp garlic powder))

Instructions

1. To Make The Vinaigrette

   Whisk all vinaigrette ingredients together in a small bowl or shake together in a mason jar until well combined. Taste and adjust seasoning if desired. Use immediately or refrigerate in a sealed container for up to 3 days.
   Mark as complete

2. To Make The Salad

   In a large salad bowl, combine arugula, chickpeas, red onion, cucumber, roasted red peppers, and feta cheese.
   Mark as complete

3. Toss and Serve

   Drizzle the Greek vinaigrette evenly over the salad and toss gently until everything is well coated. Serve immediately, topped with extra feta and black pepper if desired.
   For meal prep: Combine all ingredients except arugula in a large bowl, layer arugula on top, cover, and refrigerate. Toss just before serving.
   Mark as complete

Nutrition Facts

Servings 4

Serving Size 1 serving

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Amount Per Serving

Calories 320kcal

% Daily Value *

Total Fat 20gg31%

Saturated Fat 5gg25%

Trans Fat 0gg

Cholesterol 15mgmg5%

Sodium 630mgmg27%

Potassium 320mgmg10%

Total Carbohydrate 25gg9%

Dietary Fiber 6gg24%

Sugars 5gg

Protein 10gg20%

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Calcium 15 mg

Iron 15 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Make it a meal: Add grilled chicken, salmon, tofu, or falafel for extra protein.
• Customize it: Toss in Kalamata olives, artichoke hearts, sun-dried tomatoes, or toasted nuts like almonds or pine nuts.
• Vegan option: Omit feta or use a plant-based alternative.
• Pasta salad version: Stir in 1–1.5 cups of cooked orzo or farfalle for a heartier dish.

Keywords: mediterranean salad, greek salad, healthy salad, vegetarian salad, chickpea salad, arugula salad, meal prep salad, easy salad recipe