Why you’ll love this Mediterranean salad
If you’ve been reading our recipes for a while, you probably know that Louise and I love Mediterranean-style cooking. The food is simple, colorful, and built around vegetables, beans, olive oil, and herbs—ingredients we cook with almost every day.
The Mediterranean region stretches across more than 20 countries, each with its own beloved salads. From Greek Horiatiki and Lebanese fattoush to Moroccan carrot salad and Italian rice salad, every place brings its own flavors and traditions.
So instead of choosing just one, we created a Mediterranean salad that brings many of those flavors together. 🥗
It starts with quick-pickled red onions, plenty of parsley and mint, and a bright olive oil dressing. Then we add chickpeas and black beans for plant-based protein, plus kalamata olives, sun-dried tomatoes, and creamy feta for depth and richness. 🫒
Serve it with warm pita, hummus, or baba ganoush for a fresh, satisfying Mediterranean-style meal. 🌿
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Chickpeas and black beans: Use canned (rinsed and drained) or beans cooked from dry. They add plant-based protein and make the salad satisfying. You can swap either with lentils, cannellini beans, butter beans, or cooked grains like farro, barley, or couscous.
- Bell pepper: Adds sweetness and crunch. Red, yellow, or green bell peppers all work well.
- Cucumber: Brings freshness and crisp texture. English, Persian, or garden cucumbers are all good options.
- Scallions: Mild and fresh. Substitute thinly sliced shallots or a little red onion if needed.
- Cherry tomatoes: Sweet and juicy. Grape tomatoes, diced Roma tomatoes, or plum tomatoes work just as well.
- Parsley: Flat-leaf parsley gives the salad its fresh herbal flavor. You can also add mint, basil, or dill. If needed, a small pinch of dried herbs works in a pinch.
- Olives: Kalamata olives add a classic Mediterranean flavor. Italian olives, black olives, or green olives are good substitutes.
- Feta: Adds creamy, salty richness. If you prefer a dairy-free version, try diced sun-dried tomatoes or marinated artichokes instead.
- Dressing: A simple mix of extra virgin olive oil, lemon juice, a splash of vinegar, garlic, sumac or cumin, salt, and black pepper.
Variations
- Spicy version: Add sliced pickled chilis or fresh jalapeños for a little heat.
- Pearl couscous version: Swap the chickpeas and black beans with cooked pearl couscous for a pasta-style salad.
- Greens version: Toss in chopped romaine or baby spinach to turn it into a Mediterranean chopped salad. 🥗
How to make Mediterranean salad
Step 1: Prep the vegetables – In a large mixing bowl, combine diced cucumber and bell pepper, halved cherry tomatoes, thinly sliced scallions, crumbled feta (or chopped sun-dried tomatoes), olives, finely chopped parsley, drained chickpeas, and black beans.
Step 2: Make the dressing – In a small bowl, whisk together extra virgin olive oil, lemon juice, apple cider vinegar, grated garlic, sumac (or cumin), salt, and black pepper.
Step 3: Combine all – Pour the dressing over the salad and toss until everything is well coated. Let the salad sit for 15–20 minutes before serving so the flavors can fully develop.
Just before serving, you can top it with toasted pinenuts, marinated sumac onions, or quick-pickled red onions for extra flavor and texture.
Step 4: Serve and enjoy – Serve with warm pita bread to turn it into a protein-rich meal (thanks to the combo of chickpeas, black beans, and bread). Pair with a thick yogurt tahini sauce—use dairy-free yogurt to keep it vegan.
Tips
- Don’t skimp on the fresh herbs! Parsley is classic, but mint or dill work beautifully too.
- Let the salad rest before serving—it helps the dressing soak in and the flavors meld.
- Love a bold dressing? 1.5X or 2X the dressing ingredients.
- Play with toppings: sumac onions, feta, and toasted pinenuts are all great—and even better together!
Frequently Asked Questions
Can I skip the sumac?
Of course you can. You can leave it out or replace it with cumin, a bit of lemon zest or a splash of red wine vinegar.
Can I make it ahead of time?
Is Mediterranean salad healthy?
What protein can I add to make it a full meal?
How long does it keep in the fridge?
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