Mediterranean Salad with Hummus

There's something about throwing together a Mediterranean salad that makes you feel like you're eating by the sea, even if you're nowhere near it. I stumbled onto this particular version on a Tuesday afternoon when my fridge was bursting with vegetables and I had half a container of hummus that needed rescuing. What started as a quick lunch became something I found myself making every week, partly because it tastes like sunshine, but mostly because my kitchen smelled incredible while I was chopping.

I made this for a friend who'd just started her first garden, and watching her face when she realized half the salad came from her own tomato plants and peppers was worth every second of prep work. She ate it so quietly, just humming between bites, and then asked for the recipe three times before she left.

Ingredients

• Cucumber: One large one gives you that essential cool crunch that anchors the whole salad; dice it fairly thick so it doesn't turn watery.
• Cherry tomatoes: Two cups halved means pockets of concentrated sweetness in every bite, and they hold their juice better than sliced regular tomatoes.
• Red bell pepper: The sweetness here balances the briny olives perfectly, so don't skip it even if you're tempted.
• Red onion: Thin slices let it mellow as it sits, adding sharpness without overpowering everything else.
• Mixed greens: Arugula or romaine give you character; iceberg just disappears.
• Cooked chickpeas: These little protein bombs absorb the dressing and make the salad feel substantial, which is the whole point.
• Feta cheese: Optional but absolutely transforms the flavor with that salty, creamy contrast; buy it in blocks and crumble it yourself if you can.
• Kalamata olives: Pitted and halved because whole ones are a chewing commitment, and these give you that briny Mediterranean character.
• Fresh parsley: Chopped fresh, not the dried stuff that tastes like paper; this brightens everything at the last moment.
• Classic hummus: One full cup becomes your creamy anchor; store-bought is fine, but homemade elevates this to something special.
• Extra virgin olive oil: Three tablespoons of good quality oil matters more here than anywhere else in the recipe.
• Lemon juice: Freshly squeezed is non-negotiable; bottled tastes sharp and metallic by comparison.
• Garlic: One minced clove wakes up the dressing without drowning it out.
• Dried oregano: Just a half teaspoon adds that unmistakable Mediterranean whisper.
• Salt and black pepper: Taste as you go; the feta and olives already bring salt, so be gentle.

Instructions

Prep your vegetables with care:

Dice your cucumber and bell pepper into roughly half-inch pieces, halve the cherry tomatoes, and slice that red onion as thin as you can manage. The uniformity matters because it means every forkful gets a balanced mix of textures and flavors.

Build the salad base:

Toss the cucumber, tomatoes, pepper, onion, greens, chickpeas, olives, and parsley together in a large bowl, letting everything mingle naturally. Don't crush the ingredients; let them keep their integrity so the salad stays bright and crisp.

Whisk your dressing together:

In a small bowl, combine the olive oil, lemon juice, minced garlic, and oregano, then whisk until they emulsify slightly and the flavors start dancing together. Season with salt and pepper, then taste it straight from the whisk; this is where you adjust the balance to your preference.

Dress and toss gently:

Pour the dressing over the salad and toss gently, making sure everything gets coated without bruising the vegetables or breaking down the greens. The goal is for each ingredient to glisten, not to drown in liquid.

Plate and crown with hummus:

Divide the salad among plates or bowls, and top each portion with a generous dollop of hummus right in the center. Serve immediately while everything is still cool and crisp, and if you want to get fancy, dust with a tiny bit of sumac or extra parsley.

Save to Pinterest

I learned early on that this salad is the perfect vehicle for showing off vegetables, and it taught me that sometimes the simplest combinations are the ones that stick with you. There's a reason Mediterranean food has survived thousands of years; it just works.

Make It Your Own

This recipe is a foundation, not a rulebook, so treat it as a jumping-off point for whatever you've got in your kitchen. Add diced avocado for richness, throw in artichoke hearts from a jar, or toss in some grilled chicken or crispy chickpeas if you want something heartier; the dressing will embrace all of it.

Serving Suggestions

Serve this alongside warm pita bread or gluten-free crackers for scooping up the hummus and soaking up the dressing, which is honestly half the fun. A crisp Sauvignon Blanc or dry rosé alongside makes you feel like you're dining somewhere with a view, even if you're eating at your kitchen counter.

Storage and Keeping

The salad components keep for a few days in an airtight container, though I always store the dressing separately so nothing gets soggy. The hummus sits perfectly for up to three days, and honestly, leftovers taste even better the next day when all the flavors have had time to get to know each other.

• Keep the dressing in a separate container and add it right before eating if you're packing this for lunch.
• The hummus dollop can be added whenever you're ready to eat; it doesn't need to marry with the rest.
• If you made extra dressing, it keeps in the fridge for a week and works on literally any other vegetable you want to eat.

Save to Pinterest

This Mediterranean salad taught me that you don't need complicated techniques or rare ingredients to eat well; sometimes you just need to treat good vegetables with respect and let them shine. Make it whenever you need to feel like you're taking care of yourself.

Recipe Questions

→ What vegetables are used in this Mediterranean salad?

The salad includes cucumber, cherry tomatoes, red bell pepper, red onion, and mixed greens like arugula or romaine.

→ How is the dressing prepared?

The dressing is a simple emulsion of extra virgin olive oil, freshly squeezed lemon juice, minced garlic, dried oregano, salt, and black pepper whisked together.

→ Can this dish be made vegan?

Yes, simply omit the feta cheese to make this salad vegan-friendly without losing its vibrant taste.

→ What garnishes enhance the salad's flavor?

Fresh parsley and Kalamata olives add herbaceous notes and briny flavor, complemented by a dollop of creamy hummus on top.

→ What pairings work well with this dish?

This salad pairs nicely with warm pita bread or gluten-free crackers, and a crisp Sauvignon Blanc or dry rosé enhances its freshness.