If easy and delicious are what you are looking for, this Mediterranean mezze salad is the one to make.
It has all the flavours and colours of Mediterranean food. Olive oil, greens, peppers, artichokes and olives. I also add chickpeas and quinoa for added oomph!
This is number 18 of Fifty Fantastic Salads! For some of the others in the series, check them out at the bottom of the page.
Is this salad quick and easy to make?
Definitely. A lot of the ingredients are store cupboard ones, ready-made in jars or cans which makes the preparation fast. Things like olives, peppers and artichokes are usually easy to find jarred in your local supermarket, and great to have on hand to use in recipes like this.
The only real cooking is the quinoa, which takes about 15 minutes. I also quickly warm the chickpeas whilst cooking the quinoa. This means the whole dish is ready pretty quickly.
What ingredients do you need for a Mediterranean Mezzo Salad?
Rocket
Rocket leaves (arugula) are loaded with vitamins A, C, and K, and minerals like calcium and magnesium. I like the bitterness they provide. In fact the bitterness really helps stimulate your digestion. I know they’re not to everyone’s taste so you can always swap for another green leaf.
Peppers
I usually buy jarred, roasted peppers for salads like this so it’s easy. They don’t just bring a great colour to the salad. Bell peppers are incredibly rich in Vitamin C—in fact, much higher in Vitamin C than something like oranges! They also provide vitamin B6 and folate, supporting brain health and reducing inflammation in the body.
Olives
Olives are rich in antioxidants especially Vitamin E. They are also a great source of healthy fats.
Artichokes
High in fibre and high in folate, artichoke hearts are a great choice for a healthy addition to your lunch. For ease, I’ve used jarred artichokes.
Quinoa
Quinoa is a complete protein which contains all the essential amino acids. It’s also high in fibre and a great source of B vitamins, magnesium and potassium.
Chickpeas
Also called garbanzo beans, chickpeas add to the protein and fibre of this dish. I use canned chickpeas for ease, but you can also cook your own. They are rich in fibre, folate, iron, and magnesium and a very easy add-in to most dishes.
An easy Mediterranean vinaigrette
To complete the Mediterranean flavour, there is an easy dressing which has the following ingredients:
- Olive oil
- Lemon juice
- Garlic
- Parsley
- Salt & pepper
I like to add in a drizzle of maple syrup to the dressing. This cuts through the citrus and rounds out the flavour of the dressing. This is purely optional.
To make the dressing, simply add all the ingredients to a jar and mix well.
It’s great for this salad, but also a good one to have ready mixed for all sorts of easy salads or to drizzle over veggies.
How to serve
This Mediterranean Mezze Salad can be a standalone dish in its own right or is a great addition to a larger spread. If serving as a side, it will serve 4-6 comfortably.
This is a great one to serve when you have a group of friends over. You can prepare in advance and have in the fridge, ready to bring out when you are ready.
Give it a try and let me know what you think in the comments.
Recipe Tips:
- I use ready-roasted, jarred peppers. If you can’t find them or would prefer to roast your own, that will work too. Put the peppers in the oven with a little oil whilst your chickpeas are cooking.
- This is great for meal prep and will keep in a sealed tub in the fridge for up to 4 days. In fact the flavours get better and better over time.
- I used parsley as my fresh herb for the dressing, but dried (or fresh) oregano would work well too.
If you enjoyed this MEDITERRANEAN Mezze salad, why not try these other fantastic salad recipes:
Asparagus Salad with Lemon Tahini Quinoa
Noodle Salad with Almond Butter Dressing
Roasted Broccoli & Quinoa Salad
Mediterranean Mezze Salad
Ingredients
Salad Ingredients:
- Large handful of rocket leaves
- 2 red roasted peppers
- 1 cup artichoke hearts (about 175g)
- ½ cup quinoa (100g)
- 1 cup olives (180g)
Mediterranean chickpeas:
- 2 x 400g chickpeas (2 x 14oz)
- 2 tsp olive oil
- 1 tbsp lemon juice
- 2 tsp dried oregano
- 1 tsp garlic powder
- Salt & pepper
Dressing:
- 1½ tbsp olive oil
- 2 tbsp lemon juice or apple cider vinegar
- 1 tsp garlic powder
- Handful of chopped fresh parsley (or more dried oregano)
- Salt & pepper
- 1 tsp maple syrup optional
Instructions
- Preheat the oven to 180C/350F.
- To make the chickpeas, mix all the ingredients together and add to a baking tray. Bake for about 15-20 mins.
- To make the quinoa, add to a pan with 1 cup (250ml) of cold water and bring to the boil. Cover and simmer for 12-14 mins, until all the water is absorbed. Leave to cool slightly.
- To make the dressing, mix all the ingredients together.
- Once the chickpeas and quinoa are ready, add them both to a large serving bowl. Chop the peppers and add them to the bowl with the rocket, artichokes, and olives. Pour over the dressing and mix well.
Notes
- This will keep in a sealed tub in the fridge for up to 4 days.
Loved this recipe.
Great to hear!
Amazing! Better the next day!
Glad you liked it!
What is rocket leaves can I sub spinach leaves?
Rocket is another name for arugula. But yes you could use any salad leaves like spinach.
Really delicious and beautiful too! Enjoyed it a lot and will make again.
Glad you liked the recipe!
what green olives do you use in this recipe?
I used manzanilla but any will work.
Delicious! Roasted everything with the chickpeas first and skipped the quinoa.
Glad you enjoyed it!
I think it needs texture, something crunchy. Any suggestions?
It’s definitely delicious
Maybe add in some nuts or seeds? Walnuts would work well or pumpkin seeds.