Mediterranean Chopped Salad


A retro dish once popular in the 1950s, the chopped salad takes center stage again, featuring an array of ingredients cut to a uniform size. Because it is so versatile, you may adapt it to ingredient combinations of your choice. This particular main-course salad partners well with a crusty garlic-flavored French baguette and a fruit punch. Try something light for dessert such as a fruit sorbet with cookies.

  • 6Servings


  • 1 cup uncooked orzo
  • 1/2 head romaine lettuce, rinsed and cored
  • 8 oz. cut-up hearts of palm
  • 1 pint cherry or grape tomatoes
  • 3 oz. oil-cured olives, chopped
  • 11/2 cups artichoke hearts, chopped
  • 4 Tbs. capers
  • 8 oz. cubed low-fat mozzarella
  • 1 cup chickpeas, rinsed and drained
  • 1/4 cup red wine vinegar
  • 1/2 cup olive oil
  • 1 Tbs. dried oregano
  • 1 tsp. minced garlic


Bring saucepan of water to a boil over medium heat, and cook orzo according to package directions, or until al dente.  Remove from heat, drain, rinse and drain again. Set aside.

Dry lettuce leaves thoroughly, and cut leaves into bite-sized pieces. Place in bowl. Add hearts of palm, tomatoes, olives, artichoke hearts, capers, mozzarella and chickpeas.

Combine remaining ingredients. Drizzle over salad, reserving any leftover dressing, and toss vegetables. Serve immediately.

Nutrition Information

  • Calories: 480
  • Carbohydrate Content: 40 g
  • Cholesterol Content: 20 mg
  • Fat Content: 28 g
  • Fiber Content: 6 g
  • Protein Content: 20 g
  • Saturated Fat Content: 7 g
  • Sodium Content: 790 mg
  • Sugar Content: 2 g