Mediterranean Chopped Salad with Cannellini Beans

This Mediterranean Chopped Salad recipe is easy to adapt to your family's tastes. It's fresh, crisp and colourful and perfect for potlucks or family gatherings.

This recipe for Mediterranean Chopped Salad is a long-time favourite in our home. We love the colour, the crunch and the rich flavour of vegetables, garlic and herbs.

I make variations of this Greek-style salad throughout the year.  It's a recipe that you can easily adapt to your liking.

Ingredients for Mediterranean Chopped Salad

Start with the basics:  cucumbers, peppers, tomatoes, and red onion, then customize it to your family's tastes. I added cannellini beans, but you could substitute chickpeas or cooked quinoa as I did in this Garden Fresh Mediterranean Quinoa Salad.

Keep it Greek by adding Kalamata olives, (or omit them if you have olive-haters in your group!) Top those beautiful colours with crumbled feta cheese or goat cheese and transfer to a serving bowl or platter. Toss those colourful veggies and protein-rich beans with a simple Greek dressing made with olive oil, red wine vinegar, lemon, garlic and herbs and enjoy!

This Mediterranean Chopped Salad is an ideal choice for a potluck.

Here's a salad that won't get passed over! 

It's also great for a picnic. We took it camping recently and munched away in the sunshine on the beach. With no lettuce or greens to turn limp or slimy, this salad stayed fresh, crisp and crunchy.

I hope this becomes one of your "go-to" recipes, too.

Mediterranean Chopped Salad with Cannellini Beans

This Mediterranean Chopped Salad recipe is easy to adapt to your family's tastes. Fresh, crisp and colourful and perfect for potlucks or family gatherings. 

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Course: Salads and Dressings

Cuisine: American, Greek, Mediterranean

Prep Time: 20 minutes

Total Time: 20 minutes

Servings: 4

Calories: 221kcal

Author: Flavour & Savour

Ingredients

• 1 14 oz (398 ml) can cannellini (white) beans, drained and rinsed
• 1 each of red, yellow and orange bell peppers, diced
• 1 cucumber, chopped
• 1/2 small red onion diced
• 1 cup cherry tomatoes, halved
• 4 oz. (125 gm) feta cheese crumbled

Greek Vinaigrette

• 1/4 cup extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 tbsp freshly squeezed lemon juice
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 clove garlic, minced
• 1 tsp honey
• 1/4 tsp each sea salt and pepper

Instructions

• Whisk dressing ingredients together and let stand while preparing salad ingredients.
• Combine all ingredients in a large bowl and toss with dressing. (You may have extra left over.) Refrigerate until serving time.

Notes

You may only need half the vinaigrette for this salad, so save the remainder for another salad or use as a marinade for chicken.

Calorie calculations were based on using half the amount of vinaigrette.

Nutrition

Calories: 221kcal | Carbohydrates: 6g | Protein: 4g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 25mg | Sodium: 323mg | Potassium: 200mg | Fiber: 1g | Sugar: 4g | Vitamin A: 355IU | Vitamin C: 12.9mg | Calcium: 163mg | Iron: 1.1mg

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