this delicious chopped salad can easily be rolled up into a wrap for a delicious mid-day meal.
When I was working in NYC I got completely addicted to chopped salads (mainly because every salad place around my work chopped their salads) and I’m telling you, once you’ve had one, there’s no going back.
There’s just something about eating a salad that has been minced to bits – to the point that you could literally use a spoon to eat it – that’s SO good. I know that probably sounds weird if you’ve never had one, but just trust me on this one.
The reason it’s so incredibly good is because every bite you take is the perfect bite – since everything has been chopped really well (and in the process, mixed really well), you get a little of everything with each forkful you bring to your mouth.
This combo happens to be my favorite, but you could literally do anything that suits you. If you have a food processor, you can throw any combination of grains, veggies, cheese, nuts, fat, dried fruit and protein in and you’ve got yourself your very own personalized chopped salad. You can even name it after yourself if you want! 🙂
The other reason I absolutely adore chopped salads? You can make salad wraps out of them! And honestly, what’s better than a perfect salad rolled up into a pillowy soft whole grain wrap? It’s my idea of the perfect meal for sure! I put together a fun little video on how I pull this quick and easy dish together on my latest instagram post so be sure to check it out if you’re interested!
easy mediterranean chopped salad (or wrap!)
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 salad or 1 wrap 1x
- Category: lunch
Description
this delicious chopped salad can easily be rolled up into a wrap for a delicious mid-day meal.
Ingredients
- 2 large handfuls of arugula
- Handful of cucumbers, quartered
- Handful of cherry tomatoes, halved
- Half a handful of red onion
- 1/4 cup chickpeas, drained & rinsed (can sub chicken or other protein)
- 1/4 cup feta cheese
- 2 tablespoons walnuts
- 1–2 tablespoons dried cranberries
- 1/2 small avocado, diced
- Olive oil and balsamic vinegar to taste
- Salt and pepper to taste
Instructions
- Add arugula through walnuts into the food processor and pulse to chop
- Sprinkle with salt and pepper to taste then add a little olive oil and balsamic vinegar adding more of either as necessary (I usually eyeball it but if you want a more precise measurement, start with 1 tablespoon olive oil, 2 teaspoons of balsamic and go from there)
- Toss to combine
- Top with your favorite protein (chickpeas, steak, chicken, tofu, etc.)
Notes
Note: You can choose to pulse the protein of your choice in with the other vegetables rather than adding in at the end.
My favorite wraps to use are Joseph’s Lavash
Nutrition
- Serving Size: 2 salads or 3 wraps
Keywords: mixed greens, cucumbers, chickpeas, feta, tomato, red onion
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