Mediterranean Salad

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Are you looking for an easy to prepare, full of flavor salad that is hearty enough for the main meal and flexible enough to serve as a side? Then you will LOVE this fresh Mediterranean salad that is vegan and Blue Zones compliant.

My younger daughter Adriel shared this delicious salad with me. The original recipe contains feta cheese and mint. I adapted it slightly to make it vegan and substituted one of my favorite herbs, fresh dill, for the mint.

Try it and let me know if you enjoy this good-for-you Mediterranean salad as well.

Mediterranean Salad title

Mediterranean Salad

I’ve lived a plant based lifestyle for eight years. That change in diet made an incredible impact on my health and life.

A couple of years ago, I discovered the Blue Zones, areas around the world where people live the longest. It has been a natural progression to combine the two to create a 100% plant based Blue Zones lifestyle that seems to suit me the best. I frequently use my Blue Zones Cookbook to prepare delicious, hearty meals. And when a recipe comes to my attention that fits my parameters, I’m happy to include it too.

You can learn more about the Blue Zones HERE and about the beginning of my plant based lifestyle in this POST. Read on for the easy to make recipe for Mediterranean Salad.

Mediterranean Salad delicious

Mediterranean Salad

Fresh, plant based, Blue Zones inspired salad.
5 from 1 vote
Prep Time 30 minutes
Total Time 30 minutes
Course Salad
Cuisine Mediterranean
Servings 8



  • 1/4 cup extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 lemon, juiced
  • 2 garlic cloves, minced


  • 1 15 oz cab chickpeas, drained
  • 1 15 oz can white beans, drained navy, great northern or cannellini
  • 1/4 cup kalamata olives, halved use pitted olives
  • 1/3 cup roasted red peppers, drained and chopped
  • 1/2 small red onion, diced
  • 1 cup cherry tomatoes, halved or quartered
  • 1 green bell pepper, diced
  • 1 small English cucumber, chopped
  • 4 green onions, chopped
  • 1 handful fresh parsley, chopped
  • 1 handful fresh dill, chopped



  • Combine ingredients in a shaker jar or small bowl. Shake or whisk until ingredients are combined. Set aside


  • Combine all ingredients in a large bowl. Pour dressing over salad and mix gently. Store in refrigerator. Makes approximately 8 servings.
Keyword Blue Zones, Mediterranean, Salad, Vegan


Mediterranean Salad Tips

This recipe is so easy and also very adaptable.

I use a small mason jar with a lid to mix the ingredients for the dressing. After shaking the jar well, I set the dressing aside or pop it into the refrigerator.

To make quick work of chopping and dicing veggies, I use a mini food chopper for the green pepper, red onion and English cucumber. And I’ve found a pair of kitchen scissors works well for snipping fresh herbs and the green onion tops.

Use your favorite type of white beans. I’ve tried the recipe with cannellini beans and navy beans.

Kalamata olives are Greek olives. Buy them pitted and then simply slice in two. If you really like Greek olives, add more. Roasted red peppers are found in the pickles section at the grocery store. I drain and chop with a knife. And I slice the cherry tomatoes with a serrated knife, cutting them in half or quarters.

I love the fresh parsley and dill! Add your own favorite herb such as mint or oregano. If you like a hint of spiciness, add crushed red peppers to the dressing.

Mediterranean Salad bowl
All of the Mediterranean salad ingredients, prior to add the dressing.

Enjoying Mediterranean Salad

This salad easily makes a main dish meal with the beans providing protein. Add sourdough bread if desired. And the salad makes an excellent side dish. I included it with a baked sweet potato and quinoa last night for a delicious dinner.

This is one of those salads that tastes even better the next day, after all of the flavors have combined. I love it so much that I typically buy enough ingredients to make it twice in the same week.

Do you enjoy Mediterranean food? Try this tasty salad and let me know what you think!

Mediterranean Salad with Sweet Potato
Mediterranean salad with quinoa and baked sweet potato.


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