If you are looking for a side dish that brings a burst of sunshine to your plate, this Fresh Mediterranean Chopped Salad is it. This isn’t just a basic salad; it uses a traditional technique of salting and draining the cucumbers and tomatoes to concentrate their flavors and ensure the perfect “chopped” texture.
With a zesty lemon and olive oil dressing and a trio of fresh herbs parsley, cilantro, and mint this salad is incredibly aromatic and refreshing. It is the perfect accompaniment to grilled meats, falafel, or simply enjoyed on its own with a piece of warm pita bread.
Recipe Details
- Flavor Profile: Bright, herbaceous, and zesty with a clean, salty finish and sharp notes from red onion.
- Texture: Extremely crisp and refreshing with a uniform chopped consistency.
- Time: 10 minutes prep, 15 minutes draining time.
- Difficulty: Very Easy.
What You’ll Need
To make this salad, you will need a sharp chef’s knife for dicing, a large salad bowl, and a fine-mesh strainer set over a bowl. The ingredients are simple, fresh garden staples paired with a high-quality extra virgin olive oil.
Ingredient Notes
- Cucumber: If you use a standard cucumber, peeling and seeding it is recommended to keep the texture consistent. If using English or Persian cucumbers, you can leave the skin on and ignore the seeds.
- Vine-Ripened Tomatoes: These offer the best flavor and juiciness for a salad where the vegetable is the star.
- Fresh Herb Trio: The combination of parsley, cilantro, and mint is what gives this salad its complex, Mediterranean “garden” aroma. Do not skip the mint it provides a subtle cooling finish.
- Kosher Salt: Using kosher salt is important for the draining process as it draws out moisture more effectively than fine table salt.
- Olive Oil: Since this is a raw preparation, use the best extra virgin olive oil you have. It provides the richness that balances the acidic lemon juice.
Add-ins and Substitutions
- Protein: Add a can of rinsed chickpeas or some grilled chicken to turn this side into a full meal.
- Cheese: Crumbled feta cheese is a classic addition that adds a creamy, salty bite.
- Spice: A teaspoon of Sumac or Za’atar added to the dressing can provide an even more authentic Middle Eastern flair.
- Peppers: Add a diced green or red bell pepper for extra color and crunch.
How to Make Fresh Mediterranean Chopped Salad
- Prep and Salt Cucumber: Peel, seed, and dice your cucumber into small, uniform cubes. Toss the cubes with 1/2 teaspoon of kosher salt. Place them in a fine-mesh strainer set over a bowl. (Note: if using English or Persian cucumbers, peeling is not necessary).
- Dice and Drain Tomatoes: Dice the vine-ripened tomatoes into pieces roughly the same size as the cucumbers. Add the tomatoes to the strainer with the cucumbers. Toss them together and let them sit for 15 minutes to drain away excess water. This prevents your salad from becoming soggy.
- Prep Aromatics: While the vegetables drain, finely dice the red onion and mince the parsley, cilantro, and mint. Add these directly to your large salad bowl.
- Combine: Add the drained cucumbers and tomatoes into the salad bowl with the onions and herbs.
- Season: Sprinkle the mixture with the remaining 1/4 teaspoon of salt and toss well. Let it sit for 30 seconds to allow the salt to penetrate. Taste a piece; it should be well-seasoned but not overly salty. If needed, add more salt one pinch at a time.
- Dress: Once the seasoning is right, toss the salad first with the 2 tablespoons of olive oil to coat the vegetables. Finally, add the 1 tablespoon of lemon juice.
- Final Adjustments: Taste one last time. If you want more tang, add more lemon juice by the 1/2 teaspoon until it reaches your desired brightness. Serve immediately.
Pro Tip: Always toss with the oil before the lemon juice. The oil creates a light barrier on the vegetables that prevents the acidic lemon juice from wilting the fresh herbs too quickly, keeping your salad looking vibrant and green for longer.
Recipe Tips
- Uniform Dicing: The key to a great chopped salad is cutting all the vegetables to a similar size. Aim for 1/4 inch to 1/2 inch cubes.
- Freshness: This salad is best served within an hour of making it. If you need to make it ahead of time, keep the drained vegetables and the herbs/dressing separate until right before serving.
- Lemon Juice: Always use fresh lemon juice rather than the bottled kind for a much cleaner, more floral citrus flavor.
FAQs
- Can I skip the draining step? You can, but your salad will end up sitting in a pool of water after about 10 minutes, which dilutes the dressing and softens the vegetables.
- Is this salad gluten-free and vegan? Yes! It is naturally gluten-free, vegan, and Paleo-friendly.
- How long do leftovers last? While best fresh, it will last in the fridge for about 24 hours. The vegetables will soften, but the flavor will still be excellent.
Serving Suggestions
- Grilled Proteins: Serve alongside grilled lamb chops, lemon-herb chicken, or salmon.
- Hummus Platter: Include this salad on a platter with hummus, pita, olives, and falafel.
- Grain Bowls: Use this as a topping for a quinoa or farro bowl for a healthy lunch.
Fresh Mediterranean Chopped Salad
- Total Time: 25 minutes
- Yield: 4-6 Side Servings 1x
Description
This Fresh Mediterranean Chopped Salad is a burst of sunshine on a plate. Using a traditional technique of salting and draining to concentrate flavors, this salad features a zesty lemon-herb dressing and a refreshing trio of parsley, cilantro, and mint.
Ingredients
The Chopped Base
- 1 large cucumber (diced)
- 2–3 vine-ripened tomatoes (diced)
- 1/2 red onion, finely diced
- 3/4 teaspoon kosher salt (divided)
The Herb Trio
- 1/4 cup fresh parsley, minced
- 1/4 cup fresh cilantro, minced
- 2 tablespoons fresh mint, minced
The Dressing
- 2 tablespoons high-quality extra virgin olive oil
- 1 tablespoon fresh lemon juice
Instructions
Salt & Drain: Toss diced cucumber with 1/2 tsp salt in a mesh strainer. Add diced tomatoes and let drain for 15 mins to prevent sogginess.
Prep Herbs: Mince onion, parsley, cilantro, and mint. Place in a large bowl.
Combine: Add drained veggies to the bowl. Season with the remaining 1/4 tsp salt and toss.
Dress: Toss with olive oil first to coat the vegetables. Finally, stir in the lemon juice.
Serve: Taste and adjust lemon or salt. Serve immediately.
Notes
Uniformity: Aim for 1/4-inch cubes so you get every flavor in a single spoonful.
Pro Tip: Apply oil before lemon juice to create a barrier that keeps herbs from wilting.
Mint: Do not skip the mint! It provides the essential cooling finish for this salad.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Side Dish / Salad
- Method: No-Cook / Chopping
- Cuisine: Mediterranean / Middle Eastern
Nutrition
- Serving Size: 1 cup
- Calories: 85
- Sugar: 3g
- Sodium: 310mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 1g
- Cholesterol: 0mg
Keywords: mediterranean chopped salad, healthy side dishes, israeli salad recipe, fresh herb salad, vegan mediterranean recipes, gluten free salad, cucumber tomato salad
