Chopped Mediterranean Salad with Arugula

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Chopped Mediterranean Salad with Arugula | Life, Love, and Good Food
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Chopped Mediterranean Salad with Arugula

Recently, I’ve kind of become a little obsessed with pickled red onions, so on our recent trip to Middleburg, Virginia, when our waiter at the Red Fox Tavern described the night’s special chopped Greek salad with pickled red onions, I knew I definitely wanted to try it.

I loved the flavor combinations in the salad and I immediately tried to recreate it at home. Although this isn’t exactly as I remembered, I must say it’s pretty close and really very tasty!

My Chopped Mediterranean Salad with Arugula features a mix of romaine and arugula, chickpeas, artichoke hearts, pickled red onions—of course!—all tossed with a fresh herb vinaigrette.

How long has it been since you unplugged?

I mean really unplugged? No internet, no email, no Facebook, no phone? Does that thought make you feel jittery or does it sound heavenly?

On our Fall vacation, John and I spent a few days at a lovely B&B in Virginia, the L’Auberge Provençale, and for the first time in a really, really long time, I did just that—I unplugged and recharged!

It was much needed and I highly recommend that you give it a try! While we were away, we did a little sightseeing, a lot of relaxing, and even took a few naps!

On our last evening we had dinner on the Red Fox Inn garden terrace and it was one of the best meals of our trip!

Chopped Mediterranean Salad with Arugula | Life, Love, and Good Food

I’d never thought about using arugula in a Greek salad, but it’s nutty flavor actually worked really well with the other ingredients.

I made my salad with a mix of romaine and arugula, but you could use all arugula as well. As for the pickled red onions, they are really simple to prepare and add a wonderful flavor punch to salads, sandwiches, or even tacos!

Thinly slice the onion and allow it to sit in a mixture of apple cider vinegar and a little bit of sugar or agave nectar (my preference) AFTER you’ve blanched the onions in boiling water. This will make the onions a little milder and sweeter.

Chopped Mediterranean Salad with Arugula | Life, Love, and Good Food

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Chopped Mediterranean Salad with Arugula | Life, Love, and Good Food

Chopped Mediterranean Salad with Arugula

Greek-inspired chopped salad featuring arugula, chickpeas, and pickled red onions with a fresh herb vinaigrette.
5 from 2 votes
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Salad
Cuisine Mediterranean
Servings 4 servings
Calories 295 kcal



  • 3 tablespoons red wine vinegar
  • 2 tablespoons fresh flat-leaf Italian parsley chopped
  • 2 tablespoons fresh oregano chopped
  • ½ teaspoon orange zest
  • ¼ cup olive oil
  • salt & pepper to taste

Pickled Red Onions

  • 1 small red onion thinly sliced
  • 1 cup boiling water
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons agave nectar

Chopped Salad

  • 4 cups baby arugula roughly chopped
  • 4 cups romaine chopped
  • ½ cup canned chickpeas drained
  • 1 8 oz. jar marinated artichoke heats drained & quartered
  • ½ cup kalamata olives
  • ¼ cup Feta cheese crumbles


Pickled Red Onions

  • Thinly slice red onion and separate into rings. Place into a strainer and pour a cup of boiling water over the onions (this will remove the strong flavor). Place the onions in a shallow bowl and stir in the apple cider vinegar and agave nectar, making sure all onions are covered. Allow to sit at room temperature for 30 minutes to an hour.


  • Whisk together the vinaigrette ingredients, except for olive oil, in a small bowl to blend. Gradually whisk in oil. Season with salt and pepper to taste.
  • In a large bowl, gently toss the remaining salad ingredients together with the vinaigrette and serve.


Calories: 295kcalCarbohydrates: 25gProtein: 6gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 15gCholesterol: 8mgSodium: 364mgFiber: 8gSugar: 9g

Life Love and Good Food does not claim to be a registered dietician or nutritionist. Nutritional information shared on this site is only an estimate. We recommend running the ingredients through an online nutritional calculator if you need to verify any information.

Keyword arugula, chopped salad, Mediterranean salad
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