Mediterranean Chopped Salad with Fresh Herbs

This vibrant chopped salad nourishes your body and delights your taste buds with a rainbow of fresh vegetables and fragrant herbs. Each bite is crisp and refreshing, bursting with bold Mediterranean tastes and tossed in a zesty dressing. Enjoy it as a satisfying lunch or a light, feel-good summer dinner.

This salad is a delicious way to ‘”eat the rainbow”.

“Eating the rainbow” means consuming a wide variety of colorful fruits and vegetables. Different colors indicate the presence of unique vitamins, minerals, and other beneficial compounds which are good for gut, heart and brain health

This rainbow salad is full of juicy red tomatoes, crunchy green/white cucumbers, zesty red radishes, crispy green lettuce and slightly bitter purple radicchio. There is a rich umami flavor from the sun dried tomatoes and salty olives.

For protein I use marinated white beans but there are many options you can choose from. I have a list of protein options below.

The fresh grated zucchini looks a bit like grated cheese making this salad dairy free but you could add grated provolone or fresh feta for tangy taste.

💛 Why You’ll Love This Mediterranean Chopped Salad

Deliciously Flavorful – Every bite is bursting with fresh herbs, zesty dressing, and the perfect balance of tangy, savory, and crisp flavors.

Versatile – Can be made with any of your favorite rainbow colored vegetables or proteins. (see below).

Quick & Easy to Make – No complicated steps here—just chop, toss, and enjoy!

Nutrient-Dense & Protein-Rich – Packed with colorful vegetables, plant-based protein , and healthy fats to keep you energized and satisfied.

Great for Lunch or Dinner – Hearty enough for a satisfying lunch or easy summer dinner.

Perfect for Meal Prep – Stays fresh in the fridge for days. It’s a fantastic ready to go meal you can prepare on Sunday and eat all week long.

Crowd-Pleaser – Great for a summer gathering, it’s always a hit with guests and family alike.

Ingredients and Substitutions

I have included the vegetables I use in this salad. You can include or substitute other colors and flavors with sliced red onions, chopped sweet carrots, vibrant red peppers, yellow corn, purple beets or any vegetables you enjoy.

• Lettuce – I use nutritious crisp romaine chopped.  Read about the health benefits here. Chop it finely. You can use any mixed greens you like.
• Radicchio – Adds a beautiful purple color and slightly bitter and spicy flavor. Purple vegetables and fruits are rich in anthocyanins, which are potent antioxidants. Arugula or red cabbage can be substitute or you can leave it out.
• Fresh Herbs – Herbs give the salad a fresh aromatic taste. I like a mixture of parsley and mint but basil and cilantro are also good. Top the salad with a sprinkle of fresh oregano or thyme if you want even more flavor.
• Tomatoes – I use small juicy red cherry or grape tomatoes cut in half lengthwise. If you use a larger tomato cut it into small chunks.
• Cucumbers – I like small Persian cucumbers. They are seedless and easy to digest. The skins are thin so no peeling is required. Cucumbers are hydrating and contain lots of nutrients, read about their health benefits here. If you use a larger cucumber, scrape out the seeds.
• Radishes – They have a nice crispy texture and slightly spicy flavor. Celery can be substituted.
• Zucchini – Grated zucchini gives the salad a nice texture similar to shredded provolone cheese and keeps the salad vegan. You can substitute provolone or mozzarella.
• Kalamata Olives and Sundried Tomatoes – They add the delicious briny salty umami flavor you often find in chopped salads that contain salami while keeping the salad vegetarian. Pepperoncini peppers are also good.
• White Beans –  Canned, rinsed, and drained white beans (navy or cannellini) work well here. They are high in plant based protein to make this salad a complete meal. I mix them with a little bit of the dressing to marinate while preparing the rest of the salad to give them more flavor.
• Mediterranean Dressing – I have included a dressing recipe for this salad made with vinegar, lemon juice, Dijon mustard, maple syrup, garlic, oregano, sea salt, and pepper. You can substitute any store bought dressing or a simple balsamic vinaigrette used in this Fig Arugula Salad.
• Other Protein Options – Crumbled feta cheese is a delicious addition. Canned tuna or sardines are mediterranean favorites and add lots of protein and flavor. Shredded chicken, salami, ham, turkey, and bacon are also used in Mediterranean salads.

How To Make

This crunchy, delicious, flavorful salad is simple to make and comes together in about 20 minutes. It’s perfect for summer. The recipe makes enough for 4 main dish salads. You can prepare it one day and save the rest to eat for a few days. Directions below on how to store.

Step 1 – Make the dressing, if you’re using homemade. In a small mason jar, add the vinegar, lemon juice, Dijon mustard, maple syrup, garlic, oregano salt and pepper. Secure the lid and shake to combine. Add olive oil and shake vigorously until the oil is emulsified.

Step 2 – Marinate the beans. Drain and rinse the beans. In small bowl mix the beans with 3 tablespoons of the dressing. Let marinate while you prepare the vegetables.

Step 3 – Chop, slice and shred the vegetables. Everything should be about the same size.

Step 4 – Prepare the greens. Chop the romaine and radicchio and put into a large bowl. Add the fresh herbs and toss.

Step 5 – Put the salad together. Arrange lines of the vegetables and beans on top of the greens for a nice presentation as shown above. This is great for a party but not necessary, you can just add everything to the bowl.

Step 5 – Add dressing and toss. When ready to serve pour 3/4 of the dressing on top of the salad and toss to coat. Taste to adjust salt and dressing. (See notes below if you’re saving some of the salad for later.)

Step 7 – Serve on individual plates topped with additional fresh herbs and fresh pepper. Serve the remaining dressing on the side.

Serving

Serve this salad as a main meal for lunch or dinner. It’s also a great side dish to your favorite chicken or fish dinner.

Storage Tips: Keep It Fresh and Ready to Go

You can make this giant fresh salad on Sundays and enjoy salad all week long.

• This salad will last in the fridge for about three days, making it perfect for meal prep!
• Store salad and dressing separately.
• If you’re planning to save it for more than 3 days store the greens separately from the other vegetables to keep them crisp.
• Don’t chop or add the tomatoes until you’re ready to serve. The other chopped veggies will hold up for a few days, but tomatoes don’t fare quite as well.
• When you’re ready to eat, mix the vegetables and protein together, pour the dressing over the salad and toss to coat.

“Eat the rainbow” with this vibrant chopped salad. The colorful vegetables and fragrant herbs nourish your body and delight your tastebuds. It’s easy to customize it with the vegetables you love . The fresh Mediterranean dressing hits all the right notes and is simple to make with common pantry ingredients. Serve it with beans, sardines, tuna or chicken for a complete meal.

More Summer Salads You’ll Love

• Grilled Salmon Salad with Fresh Herbs – Made of succulent grilled salmon, crispy lettuces, fresh vegetables and lots of herbs. 
• Fig Arugula and Tomato Salad – The combination of sweet figs, bitter arugula  and luscious tomatoes tantalize your tastebuds.
• Mediterranean French Lentil Salad – Full of mediterranean vegetables with fresh summery flavors and textures.

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