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Aegean Jewel Salad with Lemon-Oregano Vinaigrette

A vibrant, crisp, and deeply refreshing salad that captures the essence of coastal sunshine. By incorporating hearty chickpeas and a bright, salt-free lemon vinaigrette, this recipe elevates the classic into a nutritionally robust dish that's bursting with flavor and texture.
Course Salad, Side Dish
Cuisine Mediterranean
Keyword Gluten-free weight loss salad, Heart healthy lunch ideas, Mediterranean salad recipe
Prep Time 20 minutes
Total Time 20 minutes
Servings 6
Calories 231kcal

Ingredients

For the Lemon-Oregano Vinaigrette

  • ¼ cup 60 ml extra-virgin olive oil
  • ¼ cup 60 ml red wine vinegar
  • 2 tablespoons 30 ml fresh lemon juice
  • 2 medium cloves garlic finely minced or pressed
  • 1 teaspoon dried oregano
  • ¼ teaspoon Dijon mustard
  • Freshly cracked black pepper to taste

For the Salad

  • ½ cup thinly sliced red onion
  • 3 large Persian cucumbers about 1 lb/450 g, sliced into ¼-inch rounds
  • 1 large yellow bell pepper deseeded and chopped into 1-inch pieces
  • 3 cups 450 g cherry or grape tomatoes, halved
  • 1 15-oz/425 g can chickpeas, rinsed and drained (about 1½ cups / 250 g drained)
  • ¼ cup pitted Kalamata olives rinsed, drained, and halved
  • 3 oz 85 g block feta cheese, rinsed, patted dry, and cut into ½-inch cubes
  • ½ cup packed fresh mint leaves roughly torn
  • ¼ cup packed fresh flat-leaf parsley chopped

Instructions

  • Place the red onion in a large mixing bowl.
  • In a small jar with a tight-fitting lid, combine olive oil, red wine vinegar, lemon juice, garlic, oregano, Dijon, and black pepper. Shake vigorously for 30 seconds until emulsified.
  • Spoon 1–2 tablespoons of the vinaigrette over the onions, toss, and let sit for 10 minutes.
  • Add cucumbers, yellow bell pepper, and tomatoes to the bowl.
  • Add chickpeas and Kalamata olives.
  • Pour the remaining vinaigrette over the salad and toss gently until evenly coated.
  • Add the cubed feta and toss once or twice more, taking care not to break it up.
  • Transfer to a serving platter, garnish with mint and parsley, and let sit 10 minutes before serving.

Notes

Rinsing is Key: Rinsing the feta and olives is a critical step for reducing sodium. Place them in a fine-mesh sieve and run under cold water for 15–20 seconds, then drain well.
Ingredient Temperature: For the most refreshing taste, ensure your vegetables are well-chilled before you begin.
Make-Ahead Strategy: If preparing in advance, combine all salad ingredients except the feta and fresh herbs. Prepare the dressing separately. Toss everything together just before serving to maintain maximum crispness.

Nutrition Facts

Per serving:
  • Calories: 231 kcal
  • Total Fat: 18.2 g
  • Saturated Fat: 3.6 g
  • Sodium: 148 mg
  • Total Carbohydrates: 13.5 g
  • Dietary Fiber: 4.8 g
  • Total Sugars: 5.4 g
  • Added Sugars: 0 g
  • Protein: 5.9 g