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

Roasted Cauliflower Salad

Mango & Black Bean Salad

Noodle Salad with Almond Butter Dressing

Roasted Broccoli & Quinoa Salad