If you’ve ever stood in front of the fridge like, “Okay… I need something healthy, but I also need it to taste like I actually enjoy life,” this Mediterranean-Style Chopped Salad is your answer. It’s crunchy, briny, creamy, and bright—all the good stuff—plus it holds up beautifully in the fridge (aka: lunch prep heaven).
And the star? This Mediterranean-Style Chopped Salad with Oregano Vinaigrette has a garlicky, herby dressing that makes simple veggies taste like they just got back from a seaside vacation. No passport required.
Table of Contents
Why You’ll Love This Mediterranean-Style Chopped Salad
- Meal-prep friendly: The components stay crisp and fresh when stored separately.
- Big flavor, low effort: The oregano vinaigrette does the heavy lifting.
- Hearty but still “salad”: Thanks to farro + chickpeas, it actually keeps you full.
- Picky-eater approved (usually): Everything’s chopped small, so no one can dramatically pick out “a whole celery.”
Ingredients You’ll Need
For the Oregano Vinaigrette (makes ~3/4 cup)
- 2 to 3 cloves garlic
- 1/4 cup red wine vinegar
- 1 tablespoon dried oregano
- 1 teaspoon kosher salt
- 1/2 teaspoon Dijon mustard
- Freshly ground black pepper
- 1/2 cup extra-virgin olive oil
For the Salad (makes ~7 cups chickpea mixture)
- 1/2 cup farro (pearled or semi-pearled)
- 1 teaspoon kosher salt (plus more to taste)
- 2 medium bell peppers
- 2 large or 4 small celery stalks
- 1/2 English cucumber
- 1/2 small red onion
- 8 small pickled pepperoncinis
- 6 ounces feta cheese, cut into 1/2-inch cubes (about 1 1/2 cups)
- 1 (15-ounce) can chickpeas
For Serving (the crunchy greens)
- 1/2 head iceberg lettuce
- 1 head radicchio
Step-by-Step: Mediterranean-Style Chopped Salad with Oregano Vinaigrette
1) Make the vinaigrette
Mince 2 large or 3 small garlic cloves and add them to a large bowl. Whisk in:
- 1/4 cup red wine vinegar
- 1 tablespoon dried oregano
- 1 teaspoon kosher salt
- 1/2 teaspoon Dijon mustard
- A few grinds of black pepper
Now, while whisking constantly, slowly drizzle in 1/2 cup olive oil. Keep whisking until it looks creamy and blended (that’s your emulsified magic moment).
Pour half the dressing into an airtight container and refrigerate it. Leave the other half in the big bowl—this is where the salad starts building flavor immediately.
2) Cook the farro
Rinse 1/2 cup farro in a fine-mesh strainer under cool water.
Bring 6 cups water to a boil in a medium saucepan. Add the farro and 1 teaspoon kosher salt.
- Pearled farro: boil 10–15 minutes
- Semi-pearled farro: boil 25–30 minutes
You want it tender but still a little chewy (like pasta’s chill cousin). Drain and return it to the saucepan to cool.
3) Chop and build the chickpea mixture
Here’s the fun part: as you chop each ingredient, toss it right into the bowl with the vinaigrette. It’s like marinating… but without the extra dish.
Prep and add:
- Dice 2 bell peppers (about 2 cups)
- Dice celery (about 1 cup)
- Dice 1/2 cucumber (about 1 cup)
- Thinly slice 1/2 small red onion into half-moons
- Slice 8 pepperoncinis (about 1/4 cup)
- Cube 6 ounces feta (if it isn’t already)
- Drain and rinse 1 can chickpeas
Once the farro is cool-ish (warm is fine, hot is not), add it to the vinaigrette bowl and toss everything together.
Taste and add more salt if needed (often about 1/2 teaspoon). If it looks a little dry, drizzle in a bit of that reserved dressing from the fridge.
Cover and refrigerate the chickpea-farro mixture.
4) Prep the greens separately (the crunch insurance policy)
Chop:
- 1/2 head iceberg into thin strips (about 4 packed cups)
- 1 head radicchio into thin strips (about 3 packed cups)
Toss them together in a large airtight container and refrigerate. Keeping greens separate is the difference between crisp and glorious and sad and soggy.
5) Assemble when you’re ready to eat
For each serving, toss together equal parts:
- Heaping 1 cup chickpea mixture
- Heaping 1 cup lettuce mixture
Drizzle with the reserved oregano vinaigrette if you want extra zing (and honestly… you probably will).
Mounia’s Tips for Maximum Crunch and Flavor
- Don’t skip rinsing the farro. It helps remove extra starch and keeps it from clumping.
- If your dressing thickens in the fridge, it’s not broken—it’s just cold and dramatic. Let it sit 5 minutes, then shake or whisk.
- Make it less onion-y: Soak sliced red onion in cold water for 10 minutes, then drain. Still flavorful, way less bite.
- Short on time? Swap farro for cooked quinoa or even a pouch of ready-to-eat grains.
- Feta tip: Buy it in a block if you can—crumbles are convenient, but cubes feel fancy (and hold up better).
A Little Personal Note From My Kitchen
This salad became my “save the week” recipe during one of those chaotic stretches when everything on my to-do list had its own to-do list. I made the chickpea mixture at night, tossed greens in a container, and suddenly lunch felt like I had my life together. (Even when I absolutely did not.)
Also: the smell of garlic + oregano + vinegar whisking together? It’s like your kitchen just put on cozy music and lit a candle.
FAQs About Mediterranean-Style Chopped Salad
Can I make Mediterranean-Style Chopped Salad ahead of time?
Yes—and it’s ideal that way. Keep the chickpea-farro mixture and the lettuce/radicchio mix in separate containers. Assemble right before eating for the best crunch.
How long does the oregano vinaigrette last?
Stored airtight in the fridge, it’s usually great for about 5–7 days. Give it a shake before using.
Can I substitute farro with something else?
Absolutely. Try quinoa, brown rice, barley, or couscous. The goal is a hearty base that soaks up that oregano vinaigrette like a champ.
What if I don’t like radicchio?
No problem. Swap in romaine, spinach, arugula, or spring mix. Radicchio adds a pleasant bitterness, but your salad, your rules.
Is this Mediterranean-Style Chopped Salad with Oregano Vinaigrette gluten-free?
Not as written—farro contains gluten. Use quinoa or rice to make it gluten-free.
Ready for a Crunchy, Cozy Reset?
If you need a lunch that feels fresh, filling, and a little bit fancy—but still totally doable on a busy day—this Mediterranean-Style Chopped Salad is it. Make the chickpea mixture once, keep your greens crisp, and you’ve got a week of “I’m thriving” meals waiting in the fridge.
And that Mediterranean-Style Chopped Salad with Oregano Vinaigrette? It’s the kind of bright, herby goodness that makes even a Wednesday feel slightly more like a vacation.
Keep the Mediterranean Vibes Going
If you loved this Mediterranean-Style Chopped Salad, here are a few more cozy, flavor-packed favorites to try next (because one good meal always deserves a delicious follow-up):
- Craving another fresh, crunchy bowl? Try Italian Chickpea Salad for a quick lunch that’s just as pantry-friendly.
- Want a chopped salad with a little “wow” factor? You’ll love Famous La Scala Chopped Salad Recipe—it’s a total crowd-pleaser.
- Need a simple side that tastes like a restaurant order? Make Greek Feta Roast Potatoes and watch everyone “accidentally” go back for seconds.
- Planning a full Mediterranean-style dinner night? Pair your salad with Slow Cooker Greek Chicken Recipe—set it and forget it while you live your life.
⭐ Before you go: If you made this recipe, please leave a quick review and tap your star rating—your feedback helps other readers pick their next favorite meal! ⭐⭐⭐⭐⭐
Mediterranean-Style Chopped Salad with Oregano Vinaigrette
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
This Mediterranean-Style Chopped Salad is fresh, crunchy, and loaded with chickpeas, farro, feta, and crisp vegetables, all tossed in a bold oregano vinaigrette. It’s hearty enough for lunch, beautiful enough for entertaining, and perfect for easy meal prep.
Ingredients
For the Oregano Vinaigrette
2–3 cloves garlic, minced
1/4 cup red wine vinegar
1 tablespoon dried oregano
1 teaspoon kosher salt
1/2 teaspoon Dijon mustard
Freshly ground black pepper
1/2 cup extra-virgin olive oil
For the Salad
1/2 cup farro (pearled or semi-pearled)
1 teaspoon kosher salt, plus more to taste
2 medium bell peppers, diced
2 large (or 4 small) celery stalks, diced
1/2 English cucumber, diced
1/2 small red onion, thinly sliced
8 small pepperoncinis, sliced
6 ounces feta cheese, cut into 1/2-inch cubes
1 (15-ounce) can chickpeas, drained and rinsed
For Serving
1/2 head iceberg lettuce, chopped
1 head radicchio, chopped
Instructions
Make the vinaigrette:
In a large bowl, whisk together minced garlic, red wine vinegar, oregano, kosher salt, Dijon mustard, and black pepper. Slowly drizzle in olive oil while whisking until emulsified. Transfer half to an airtight container and refrigerate.Cook the farro:
Rinse farro under cool water. Bring 6 cups of water to a boil. Add farro and 1 teaspoon salt. Cook 10–15 minutes for pearled or 25–30 minutes for semi-pearled until tender but slightly chewy. Drain and let cool.Build the salad base:
Add diced bell peppers, celery, cucumber, red onion, pepperoncinis, feta, and chickpeas to the bowl with remaining vinaigrette. Toss to coat.Combine with farro:
Add cooled farro to the bowl and toss well. Adjust salt if needed. If dry, drizzle with reserved dressing. Refrigerate.Prepare greens:
Chop iceberg and radicchio. Store separately in an airtight container.Serve:
Toss equal amounts of the chickpea-farro mixture and lettuce mixture. Drizzle with additional dressing if desired.
Notes
For gluten-free, swap farro with quinoa or brown rice.
Soak sliced red onion in cold water for 10 minutes to mellow the flavor.
Store components separately for up to 4 days for best texture.
Dressing keeps well refrigerated for 5–7 days.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Salad , Lunch
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 generous bowl (about 2 cups)
- Calories: 420 kcal
- Sugar: 6 g
- Sodium: 680 mg
- Fat: 24 g
- Saturated Fat: 7 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 9 g
- Protein: 13 g
- Cholesterol: 25 mg