If you’re looking for something fresh, flavorful, and easy to throw together, this Mediterranean Chopped Salad Pita is the answer to your lunchtime woes.
Packed with vibrant vegetables, protein-rich chickpeas, tangy feta, and a bright homemade dressing, this salad pita is sure to become a new favorite.
What You’ll Need
To create this refreshing Mediterranean chopped salad pita, gather these simple ingredients:
Salad Ingredients
- 2 cups chopped romaine lettuce: Romaine is a crisp, long-leafed lettuce that forms the base of this salad. Its slight bitterness balances the other flavors well.
- 1 (15 ounce) can chickpeas, drained and rinsed: Chickpeas (also called garbanzo beans) add protein and fiber to the salad. Their creamy texture contrasts with the crunchier vegetables.
- 1 medium tomato, diced: Tomatoes contribute juicy sweetness and vibrant color.
- 1/2 English cucumber, diced: Cucumbers provide refreshing coolness and a bit of crunch.
- 1/2 red bell pepper, diced: Red bell peppers bring a sweet, slightly vegetal flavor and more color.
- 1/4 cup diced red onion: Red onion adds a pungent bite that complements the other ingredients.
- 1/2 cup chopped kalamata olives: Kalamata olives have a rich, salty, briny taste that is distinctly Mediterranean.
- 1/2 cup crumbled feta cheese: Feta is a tangy, salty Greek cheese that adds creaminess and a burst of flavor.
- 2 tablespoons chopped fresh dill: Dill offers a bright, herbaceous note.
- Pita bread, for serving: Pita is a soft, round flatbread that’s perfect for scooping up the salad.
Dressing Ingredients
- 1/4 cup olive oil: Olive oil serves as the base of the dressing, providing a smooth, fruity flavor.
- 2 tablespoons red wine vinegar: Red wine vinegar adds acidity, balancing the richness of the olive oil.
- 1/2 teaspoon dried Italian seasoning: Italian seasoning is a blend of dried herbs (often including basil, oregano, rosemary, and thyme) that adds complexity to the dressing.
- 1/2 teaspoon salt: To bring out the other flavors.
- 1/4 teaspoon black pepper: Black pepper adds a bit of spice.
Key Changes & Notes
- Quantities adjusted: Some ingredient quantities have been slightly adjusted for a more balanced salad.
- Substitutions: If you don’t have kalamata olives, you can use another type of olive. If you prefer a different cheese, try crumbled goat cheese or queso fresco.
- Make-ahead tip: You can prepare the dressing and chop most of the vegetables in advance, but wait to chop the lettuce until right before serving to keep it crisp.
How to Make Mediterranean Chopped Salad Pita
This dish is easy to assemble and can be customized to your liking. Here’s how to make it:
- Make the dressing: In a large bowl, combine the olive oil, red wine vinegar, dried Italian seasoning, salt, and black pepper. Whisk vigorously until the ingredients are well blended and emulsified.
- Combine the salad: Add the chopped romaine lettuce, chickpeas, diced tomato, diced cucumber, diced red bell pepper, diced red onion, chopped kalamata olives, crumbled feta cheese, and chopped fresh dill to the bowl with the dressing.
- Toss to coat: Gently toss all the ingredients together until everything is evenly coated with the dressing.
- Assemble and enjoy: Spoon the vibrant salad mixture into warm pita bread halves. Serve immediately and savor the delicious flavors and textures of the Mediterranean!
What to Serve with Mediterranean Chopped Salad Pita
Here are some delicious options for what to serve with your Mediterranean chopped salad pita:
Complementary Dishes
- Hummus and Pita: A classic Mediterranean pairing, hummus adds creaminess and protein, while extra pita bread provides a perfect scooping tool.
- Tzatziki: This cool, cucumber-yogurt dip offers a refreshing contrast to the salad’s flavors.
- Grilled Chicken or Fish: Add some grilled chicken skewers or a piece of grilled fish for a heartier meal.
- Falafel: These fried chickpea patties are a vegetarian option that adds protein and texture.
- Baba Ghanoush: This smoky eggplant dip is another flavorful Mediterranean option.
- Dolmas: Stuffed grape leaves are a traditional appetizer that complements the salad’s flavors.
Side Dishes
- Rice Pilaf: A simple rice pilaf with herbs and spices adds a bit of substance to the meal.
- Roasted Vegetables: Roasted vegetables like zucchini, eggplant, or bell peppers provide a warm and savory side dish.
- Greek Salad: A classic Greek salad with tomatoes, cucumbers, feta cheese, and olives would be a refreshing accompaniment.
- Lemon Potatoes: These roasted potatoes with lemon and herbs offer a bright and tangy flavor.
- Tabbouleh: This parsley-based salad is a light and flavorful option.
Whether you’re packing it for a picnic, enjoying it al fresco, or simply savoring it at your desk, this Mediterranean chopped salad pita is sure to bring a taste of sunshine to your day.
Mediterranean Chopped Salad Pitas
Mediterranean Chopped Salad Pitas are a refreshing and flavorful lunch option, featuring a vibrant mix of fresh vegetables, protein-rich chickpeas, tangy feta cheese, and a zesty homemade dressing, all nestled inside warm pita bread.
Equipment
- 2 Mixing bowls A large bowl for tossing the salad and a smaller one for making the dressing.
- 1 Cutting board
- 1 Knife
- 1 Whisk
- 1 Can opener
- 1 Colander
- Measuring cups and spoons
Ingredients
Salad Ingredients
- 2 cups chopped romaine lettuce
- 1 15 ounce can chickpeas, drained and rinsed
- 1 diced medium tomato
- 1/2 diced English cucumber
- 1/2 diced red bell pepper
- 1/4 cup diced red onion
- 1/2 cup chopped kalamata olives
- 1/2 cup crumbled feta cheese
- 2 tbsps chopped fresh dill
- Pita bread (for serving)
Dressing Ingredients
- 1/4 cup olive oil
- 2 tbsps red wine vinegar
- 1/2 tsp dried Italian seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- In a large bowl, combine the olive oil, red wine vinegar, dried Italian seasoning, salt, and black pepper. Whisk vigorously until the ingredients are well blended and emulsified.
- Add the chopped romaine lettuce, chickpeas, diced tomato, diced cucumber, diced red bell pepper, diced red onion, chopped kalamata olives, crumbled feta cheese, and chopped fresh dill to the bowl with the dressing.
- Gently toss all the ingredients together until everything is evenly coated with the dressing.
- Spoon the vibrant salad mixture into warm pita bread halves. Serve immediately and savor the delicious flavors and textures of the Mediterranean!
Notes
Quantities adjusted: Some ingredient quantities have been slightly adjusted for a more balanced salad.
Substitutions: If you don’t have kalamata olives, you can use another type of olive. If you prefer a different cheese, try crumbled goat cheese or queso fresco.
Make-ahead tip: You can prepare the dressing and chop most of the vegetables in advance, but wait to chop the lettuce until right before serving to keep it crisp.
Nutrition
Calories: 133kcalCarbohydrates: 3gProtein: 1gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 1mgSodium: 46mgPotassium: 103mgFiber: 1gSugar: 1gVitamin A: 511IUVitamin C: 20mgCalcium: 13mgIron: 0.4mg
Tried this recipe?Let us know how it was!
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.