10 Quick Mediterranean Salads

Greek Chickpea Salad

This vibrant and flavorful salad is packed with protein and bursting with the fresh flavors of the Mediterranean.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
2. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for up to 2 days.

Mediterranean Quinoa Salad

A nutrient-packed salad that combines the goodness of quinoa with Mediterranean flavors and a fresh lemon dressing.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup parsley, chopped
• 1/4 cup feta cheese, crumbled
• 3 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Cooking method:

1. In a saucepan, combine quinoa and water and bring to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
2. In a large bowl, combine cooked quinoa, tomatoes, cucumber, red onion, olives, parsley, and feta.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Pour dressing over salad and toss to combine.

Caprese Orzo Salad

This salad is a delightful twist on the classic Caprese, incorporating orzo pasta for a heartier dish.

Ingredients:

• 1 cup orzo pasta
• 1 cup cherry tomatoes, halved
• 1 cup mozzarella balls, halved
• 1/4 cup fresh basil, chopped
• 3 tbsp balsamic glaze
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking method:

1. Cook orzo according to package instructions, then drain and cool.
2. In a large bowl, combine orzo, tomatoes, mozzarella, and basil.
3. Drizzle with balsamic glaze and olive oil.
4. Toss gently and season with salt and pepper before serving.

Pomegranate Couscous Salad

This salad features the sweet-tart burst of pomegranate seeds paired with fluffy couscous, creating a refreshing dish.

Ingredients:

• 1 cup couscous
• 1 1/4 cups boiling water
• 1/2 cup pomegranate seeds
• 1/4 cup mint leaves, chopped
• 1/4 cup parsley, chopped
• 1/4 cup almonds, toasted and chopped
• 3 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking method:

1. Place couscous in a bowl, pour boiling water over it, cover, and let stand for 5 minutes, then fluff with a fork.
2. In a large bowl, combine couscous, pomegranate seeds, mint, parsley, and almonds.
3. Whisk together lemon juice, olive oil, salt, and pepper and pour over the salad.
4. Toss to combine and serve.

Roasted Red Pepper and Feta Salad

A smoky and savory salad featuring roasted red peppers and creamy feta cheese, perfect for a quick meal.

Ingredients:

• 2 roasted red peppers, sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup black olives, sliced
• 1 tbsp capers
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Cooking method:

1. In a bowl, combine roasted red peppers, feta, olives, and capers.
2. In a small bowl, whisk olive oil, balsamic vinegar, salt, and pepper.
3. Pour dressing over the salad ingredients and toss gently.
4. Serve chilled or at room temperature.

Tabbouleh Salad

Tabbouleh is a classic Middle Eastern salad made with fresh herbs, tomatoes, and bulgur, offering a refreshing taste.

Ingredients:

• 1 cup bulgur wheat
• 1 1/2 cups boiling water
• 1 cup parsley, finely chopped
• 1/2 cup mint leaves, finely chopped
• 2 tomatoes, diced
• 1/4 cup green onions, sliced
• 1/4 cup lemon juice
• 3 tbsp olive oil
• Salt and pepper to taste

Cooking method:

1. Combine bulgur and boiling water in a bowl, cover, and let stand for 20 minutes. Drain any excess water.
2. In a large bowl, mix bulgur, parsley, mint, tomatoes, and green onions.
3. In another bowl, whisk lemon juice, olive oil, salt, and pepper.
4. Pour dressing over salad and toss to combine.

Artichoke and Sun-Dried Tomato Salad

This salad combines the richness of sun-dried tomatoes and artichokes for a Mediterranean-inspired delight.

Ingredients:

• 1 can (14 oz) artichoke hearts, drained and quartered
• 1/2 cup sun-dried tomatoes, julienned
• 1/4 cup Parmesan cheese, shaved
• 2 tbsp pine nuts, toasted
• 2 tbsp olive oil
• 1 tbsp white wine vinegar
• Salt and pepper to taste

Cooking method:

1. In a bowl, combine artichoke hearts, sun-dried tomatoes, Parmesan, and pine nuts.
2. In a small bowl, whisk olive oil, white wine vinegar, salt, and pepper.
3. Drizzle dressing over salad ingredients and toss gently.
4. Chill for 30 minutes before serving.

Cucumber and Tomato Avocado Salad

A refreshing salad that combines creamy avocado with crisp cucumbers and juicy tomatoes for a satisfying side dish.

Ingredients:

• 1 cucumber, diced
• 2 tomatoes, diced
• 1 avocado, cubed
• 1/4 red onion, finely chopped
• 2 tbsp lime juice
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine cucumber, tomatoes, avocado, and red onion.
2. In a small bowl, whisk lime juice, olive oil, salt, and pepper.
3. Pour dressing over salad and gently toss to coat.
4. Serve immediately for best flavor.

Beet and Orange Salad

This salad offers a delightful combination of earthy beets and sweet oranges, enhanced by a light vinaigrette.

Ingredients:

• 2 large beets, boiled and sliced
• 2 oranges, peeled and segmented
• 1/4 cup goat cheese, crumbled
• 1/4 cup walnuts, toasted and chopped
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Cooking method:

1. Arrange beets and oranges on a platter.
2. Sprinkle with goat cheese and walnuts.
3. In a small bowl, whisk olive oil, red wine vinegar, salt, and pepper.
4. Drizzle dressing over salad and serve.

Lentil and Spinach Salad

A hearty and nutritious salad, perfect for a filling lunch or dinner, featuring protein-rich lentils and fresh spinach.

Ingredients:

• 1 cup lentils, cooked
• 2 cups baby spinach leaves
• 1/4 cup red onion, thinly sliced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine lentils, spinach, red onion, and cherry tomatoes.
2. In a small bowl, whisk olive oil, balsamic vinegar, salt, and pepper.
3. Pour dressing over salad and toss to combine.
4. Serve immediately or chill for 30 minutes before serving.