Mediterranean Chopped Salad

Joined Nov 16, 2009
Hi, guys

This my favorite recipe.


  • 2 cucumbers, halved and peeled
  • 4 large firm tomatoes
  • 1 red pepper
  • 1 red onion
  • 2 carrots, peeled
  • 1 bunch of parsley
  • A few fresh mint leaves
  • 60 ml olive oil
  • 4 tbsp lemon juice
  • 4 tbsp sunflower seeds , roasted & peeled
  • salt and pepper
  • 1 chopping board
  • 1 sharp knife
  • 1 large bowl
  • 1 spoon

Step 1

Dice the cucumber into small pieces and place them in a bowl.
Step 2

Discard the top and bottom of the tomatoes, also dice into small cubes and add them to the bowl with the cucumber.
Step 3

Dice the carrots into small cubes and add to the other vegetables.
Step 4

Slice off all sides of the pepper, discarding the pips and core, then finely dice and add to the bowl.
Step 5

Finely slice the onion and add it to the bowl.
Step 6

Bunch the mint leaves tightly together and chop finely, do the same with the parsley, chopping finely and discarding the stalks. Add them to the bowl.
Step 7

Mix all the salad ingredients together and season with salt and pepper. Pour over the lemon juice and olive oil and mix again.
Step 8

To complete the salad, sprinkle over the sunflower seeds and serve.
Joined Jan 5, 2007
I know that.... however, he'd thrown everything else but the kitchen sink into it, I felt it lacked lettuce :cool:
Joined Feb 26, 2007
Nice mix, although I'd prefer the carrot at least a little cooked, blanch the pepper briefly too. I agree on the olives and feta.

Where's the garlic? Guess you could rub the bowl with a cut clove....
Joined Nov 16, 2009
If you like, you can add lettuce. However, usually there is no lettuce in Mediterranean Chopped Salad.
Joined Feb 26, 2007
I grew up in a mediterranean climate the anitipodes. Lots of Greek and Italian influences, love a good classical Greek salad :lips:
Joined Jan 5, 2007
G'day - DC.....

Mediterranean climate is one thing.... actually BEING there is quite another :peace:

PS - booked our flights - Cathay Pacific business class end Feb... Can't WAIT!
Joined Jun 29, 2015
Try adding feta cheese to the mix. This is my go to for almost any dish and I absolutely love it. Nothing more refreshing than a nice chopped salad

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