This Mediterranean Chopped Salad is the ultimate dish for any gathering, thanks to its vibrant colors, fresh flavors, and endless adaptability. It’s a guaranteed crowd-pleaser that works as a side or a satisfying main course. The crispy chickpeas and cumin add a delightful crunch, while the fresh parsley, cucumbers, and grape tomatoes bring a burst of Mediterranean freshness.
Make it your own by subbing in other varieties of beans like cannellini or kidney beans, or adding your favorite proteins such as grilled fish, chicken, or shrimp. Double or triple the Mediterranean Vinaigrette to keep on hand—it’s perfect as a marinade for roasted vegetables or your go-to proteins, making meal prep a breeze.
Dr. Blake’s Top Tip: Add the crispy chickpeas just before serving to keep their crunch intact. For an extra layer of flavor, lightly toast the cumin before tossing it with the chickpeas.
1 pint grape tomatoes, quartered
1 cucumber, chopped
1/2 cup chopped parsley
1/4 cup diced red onion
1/4 cup Lemon Sumac Vinaigrette
Kosher salt and freshly ground black pepper, to taste
3/4 cup Crispy Chickpeas
1/2 teaspoon cumin
1 Using a large bowl, combine tomatoes, cucumbers, parsley, onion and Mediterranean vinaigrette, season with salt and pepper and mix to combine. Toss chickpeas with cumin and add to salad just before serving to maintain crispness.
For a low potassium version leave off the tomatoes, use 3 cucumbers and cut the parsley in half. That’ll lower the potassium content to 200 mg. You can also substitute steamed green beans for the chickpeas and bell pepper for the tomatoes.
Potassium Content
120mg – 15 oz can low sodium green beans
76mg – 3 cucumber, chopped
14mg – 1/4 cup chopped parsley
10mg – 1/4 cup diced red onion