Chopped Vegan Greek Salad

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Who loves refreshing salads with bold flavors? Vegan Greek salad is a veganized version of my grandma's Greek salad recipe. There's something exceptional about a chopped vegan Greek salad. Every bite of a chopped salad fits perfectly on a fork and requires little to no effort other than enjoying each bite. Similar to a traditional Greek salad, I added some unique ingredients. Making a fabulous vegan Greek salad recipe is about the unique combination of ingredients. 

I remember my grandma chopping up vegetables into tiny bite-sized pieces as a child. My sister and I joke about her trying to trick us into eating our vegetables. And, as with most of her recipes, the dressing tasted bold and delicious. That was her little secret! 

Unfortunately, my grandma passed away many years ago, but her recipes live on. Or, at least my veganized versions of her fantastic food still resonant. 

How to make Greek chopped salad

Because I love rich dark greens, I chose Romaine lettuce. Then, I added cooked and cooled brown lentils. Although grandma never cooked with lentils, I love the texture of cooked lentils in a salad. Not only does adding lentils taste fabulous, but it also adds a lot of protein. 

Authentic Greek salad often omits greens, but I love my nutrient-dense greens! My grandma always used ice burg lettuce, but I'm not a fan. So, choose your favorite greens or a combination of greens.  

What is in a Greek salad?

Ingredients

• Romaine Lettuce or greens of choice (I also enjoy finely chopped kale)
• Cooked brown lentils (I used Trader Joe's cooked, steamed lentils)
• Grape tomatoes
• Red onion
• Beets ( I used Trader Joe's cooked beets)or substitute  cooled roasted beets, or beets ina  can or jar
• Chickpeas
• Cucumbers
• Artichokes (I used canned in water)
• Mild banana peppers
• Kalamata olives
• Parsley
• Tofu Feta Cheese (optional)

Tips

• Sometimes, chopping vegetables becomes a daunting task. Often, people tell me they don't make salads because it takes too long to chop all the vegetables. Or, some people struggle with chopping due to age or arthritis. For that reason, I always use a vegetable chopper. 
• Chopping the vegetables and lettuce into bite-sized pieces makes it easier to eat and get all the ingredients in every bite. 
• Drain and dry artichokes, banana peppers, and kalamata olives before chopping and adding to the salad. 
• Similarly, rinse and drain the chickpeas, allowing the chickpeas to dry.
• Don't dress a salad in advance unless using kale or cabbage. Firm greens like kale and cabbage do not wilt when dressed in advance. On the other hand, Arugula, Romaine, or more dense greens get soggy if dressed in advance. 

How to make Vegan Greek Salad Dressing

My grandma made the best Greek salad dressing I've ever had! Of course, she shared her recipe, which I modified to make it oil-free. However, I kept the secret ingredients to include the bold flavors without added fat. 

Ingredients

• Red wine vinegar
• Water
• Lemon juice
• Maple syrup (or substitute date syrup)
• Fresh garlic
• Basil (dried)
• Oregano (dried)
• Onion powder
• Salt
• Pepper

Another great addition to a vegan Greek salad is Tofu Feta Cheese crumbled on top. But, the salad stands alone without the addition of vegan cheese. 

FAQ 

How many calories are in Greek salad?

• Traditional Greek salad contains 400 calories in comparison to 198 calories in a vegan chopped Greek Salad.

How many calories are in Greek salad dressing? 

• A traditional Greek salad has 110 calories and 11 grams of fat per Tablespoon. Vegan Greek salad has 50 calories and 0 grams of fat. 

How long does Greek salad last in the fridge? 

• An undressed vegan Greek salad lasts 3-5 days in the refrigerator. 

What do I serve with the Greek salad recipe?

• I suggest serving a vegan Greek salad with crusty bread, pita bread with Vegan Tzatziki (Greek Yogurt Sauce), or an  Oil-Free Hummus Tabbouleh Wrap Sandwich. Another idea is a bowl of Vegan Sheet Pan Tomato Soup or  Split Pea Soup

If you love healthy, hearty salads, give these vegan salad recipes a try! 

• Vegan Winter Salad Recipe
• Butternut Squash Couscous Salad
• Chickpea Quinoa Salad - Southwest Style!
• Roasted Butternut Squash Salad
• Asian Chopped Salad Recipe
• Mediterranean Salad with Chickpeas
• Vegan Nicoise Salad Recipe
• Chopped Kale Salad
• Blueberry Salad Recipe with Blueberry Vinaigrette

Yield: 8 servings

Vegan Greek Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Vegan chopped Greek salad is loaded with bold Mediterranean flavors and an oil-free tangy Greek dressing.

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Ingredients

Salad ingredients

• 1 large bunch of Romaine Lettuce or greens of choice (I also enjoy finely chopped kale)
• 1 cup Cooked brown lentils (I used Trader Joe's cooked steamed lentils)
• 1/2 pint Grape tomatoes, cut in half
• 1 Red onion, diced
• 4 beets, diced (I used Trader Joe's cooked beets) substitute roasted or pickled beets in a can
• 1 15 ounce can of Chickpeas, drained and rinsed
• 1 English Cucumber, diced
• 1 8 ounce can of Artichokes (I used canned in water), drained and diced
• 1/4 cup Mild banana peppers, diced
• 1/4 cup Kalamata olives, idced
• 1/4 cup Parsley, chopped fine
• 1/2 cup Tofu Feta Cheese (optional)

Oil-Free Greek Dressing

• 1/4 cup Red wine vinegar
• 1/4 cup Water
• 1 teaspoon fresh Lemon juice
• 1 teaspoon Maple syrup (or substitute date syrup)
• 2 cloves Fresh garlic
• 1 teaspoon Basil (dried)
• 1 teaspoon Oregano (dried)
• 1/2 teaspoon Onion powder
• 1/4 teaspoon Salt
• 1/4 teaspoon Pepper

Instructions

Salad

1. Chop the lettuce into bite-sized pieces and place it on a large platter or in individual salad bowls.
2. Add cooked, cooled brown lentils (I used Trader Joe's steamed cooked lentils)
3. Chop all the vegetables into the same sized pieces ( I used a vegetable chopper)
4. Evenly distribute the remaining vegetables onto the lettuce and lentils.
5. Add optional Tofu feta cheese

Oil-Free Greek Dressing

1. Add all the ingredients to a blend, and blend until smooth.
2. Refrigerate until ready to use.
3. Do not dress the salad in advance unless using kale or cabbage as the base greens in the salad.

Notes

Tips

1. Sometimes, chopping vegetables becomes a daunting task. Often, people tell me they don't make salads because it takes too long to chop all the vegetables. Or, some people struggle with chopping due to age or arthritis. For that reason, I always use a vegetable chopper. 
2. Chopping the vegetables and lettuce into bite-sized pieces makes it easier to eat and get all the ingredients in every bite. 
3. Drain and dry artichokes, banana peppers, and kalamata olives before chopping and adding to the salad. 
4. Similarly, rinse and drain the chickpeas, allowing the chickpeas to dry.
5. Don't dress a salad in advance unless using kale or cabbage. Firm greens like kale and cabbage do not wilt when dressed in advance. On the other hand, Arugula, Romaine, or more dense greens get soggy if dressed in advance. 
6. The salad will last 2-5 days undressed in the refrigerator.

Nutrition Information

Yield

8

Serving Size

1
Amount Per Serving Calories 198Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 3mgSodium 386mgCarbohydrates 31gFiber 10gSugar 7gProtein 12g

Nutrition facts may not be 100% accurate.

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