Description
A fresh and vibrant Mediterranean Chopped Salad loaded with crisp lettuce, chickpeas, feta, crunchy vegetables, and tossed in a bold oregano vinaigrette. Perfect for meal prep, light dinners, or a hearty lunch that actually keeps you full.
Ingredients
Scale
For the Oregano Vinaigrette (about 3/4 cup):
- 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 (about 7 cups):
- 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 pickled pepperoncinis, sliced
- 6 ounces feta cheese, cubed (about 1 1/2 cups)
- 1 (15-ounce) can chickpeas, drained and rinsed
For Serving:
- 1/2 head iceberg lettuce, thinly sliced
- 1 head radicchio, thinly sliced
Instructions
- Make the vinaigrette:
In a large bowl, whisk together garlic, red wine vinegar, oregano, salt, Dijon mustard, and black pepper. Slowly drizzle in olive oil while whisking until emulsified. Transfer half to a sealed container and refrigerate. Set aside remaining dressing in the bowl. - Cook the farro:
Rinse farro under cool water. Bring 6 cups water to a boil, add farro and 1 teaspoon salt.- Cook 10–15 minutes for pearled farro
- Cook 25–30 minutes for semi-pearled
Drain and let cool.
- Prep the vegetables:
Add diced bell peppers, celery, cucumber, red onion, sliced pepperoncinis, cubed feta, and chickpeas directly into the bowl with vinaigette. - Combine:
Add cooled farro to the bowl and toss everything together. Taste and adjust salt. If needed, drizzle with extra reserved dressing. Refrigerate. - Prepare lettuce mixture:
Toss iceberg and radicchio together in a separate container. - Serve:
When ready to eat, combine equal parts chickpea mixture and lettuce mixture. Drizzle with reserved dressing if desired.
Notes
- Store the grain and chickpea mixture separate from the lettuce for best freshness.
- Salad base lasts up to 4 days refrigerated.
- Dressing keeps up to 1 week.
- Swap farro with quinoa or couscous if needed.
- For added protein, top with grilled chicken or salmon.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Boiling + Tossed
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 390 kcal
- Sugar: 6 g
- Sodium: 620 mg
- Fat: 24 g
- Saturated Fat: 6 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 7 g
- Protein: 11 g
- Cholesterol: 25 mg