Arabian Chopped Salad Recipe - Ingredients & Instructions

Arabian Chopped Salad

Arabian Chopped Salad Recipe - Ingredients & Instructions
Region / culture: Arabia | Preparation time: 15 minutes | Cooking time: 0 minutes | Servings: 4


Arabian Chopped Salad
Arabian Chopped Salad

Arabian Chopped Salad is a vibrant, refreshing dish that embodies the essence of Middle Eastern cuisine. This salad is a harmonious blend of fresh vegetables, herbs, and a simple yet flavorful dressing, making it a perfect side dish or a light meal on its own. The inclusion of ingredients like cucumber, tomatoes, scallions, and sweet yellow pepper, combined with the tanginess of lemon juice and the richness of olive oil, creates a salad that's not only nutritious but also incredibly delicious. Whether you're a fan of Middle Eastern food or just looking for a healthy salad recipe, this Arabian Chopped Salad is sure to impress.


The Arabian Chopped Salad has its roots deeply embedded in the culinary traditions of the Middle East. Salads similar to this one have been a staple in the diets of people in this region for centuries, primarily due to the availability of fresh vegetables and herbs. Over time, the recipe has evolved, incorporating various ingredients depending on the locale. This particular version of the salad is a modern take, designed to be easily prepared with ingredients that are commonly found in kitchens around the world.


How to prepare

  1. Combine all the ingredients up to the cheese (if using).
  2. Season with salt and pepper to taste, and serve.


  • Mediterranean Twist: Add kalamata olives and capers for a Mediterranean flavor.
  • Protein-Packed: Include grilled chicken, chickpeas, or quinoa to make the salad more substantial.
  • Cheese Variations: Swap feta cheese for goat cheese or halloumi for a different taste.

Cooking Tips & Tricks

To ensure the best flavor and texture for your Arabian Chopped Salad, consider the following tips:

- Use the freshest vegetables you can find. This will make a significant difference in the taste of your salad.

- When dicing the vegetables, try to keep them all roughly the same size for a uniform texture.

- If you're not a fan of raw scallions, you can soak them in ice water for about 10 minutes to mellow their flavor.

- For an extra touch of flavor, you can toast the feta cheese lightly before adding it to the salad.

Serving Suggestions

This salad can be served as a refreshing side dish to complement grilled meats or as a light main course. For a more filling meal, consider adding a protein source like grilled chicken, chickpeas, or quinoa.

Cooking Techniques

This salad requires no cooking, making it an easy and quick option for busy days. The key technique involved is chopping the vegetables, which can be done in advance to save time.

Ingredient Substitutions

Cucumber: Can be substituted with zucchini for a similar texture.

- Tomatoes: Cherry tomatoes can be used instead of regular tomatoes for a sweeter taste.

- Scallions: Red onions can be used as an alternative if scallions are not available.

Make Ahead Tips

The salad can be prepared up to a day in advance, without adding the dressing. Store the chopped vegetables in an airtight container in the refrigerator, and add the dressing just before serving to keep the salad fresh and crisp.

Presentation Ideas

Serve the salad in a large, shallow bowl to showcase the vibrant colors of the vegetables. Garnish with extra chopped parsley and a drizzle of olive oil for an elegant finish.

Pairing Recommendations

This salad pairs beautifully with grilled meats, such as lamb or chicken. It also goes well with other Middle Eastern dishes like hummus, baba ganoush, and pita bread.

Storage and Reheating Instructions

The salad is best enjoyed fresh and does not require reheating. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Note that the vegetables may soften slightly over time.

Nutrition Information

Calories per serving

Each serving of this salad contains approximately 200 calories, making it a light and healthy option for those watching their calorie intake. The majority of the calories come from the olive oil and olives, with the vegetables and lemon juice adding minimal caloric content.


This salad is relatively low in carbohydrates, making it an excellent choice for those monitoring their carb intake. The primary sources of carbohydrates in this dish are the vegetables, particularly the tomatoes and cucumber. The total carbohydrate content per serving is approximately 10 grams.


The fats in this salad come from healthy sources, namely the extra-virgin olive oil and the oil-cured olives. These ingredients contribute monounsaturated fats, which are beneficial for heart health. The optional feta cheese also adds a small amount of saturated fat. Overall, the fat content per serving is around 15 grams, with a significant portion being heart-healthy fats.


Protein in this salad is relatively low, with the primary source being the optional feta cheese. Each serving contains about 4 grams of protein. For those looking to increase the protein content, adding grilled chicken or chickpeas can make this salad a more protein-rich meal.

Vitamins and minerals

The Arabian Chopped Salad is an excellent source of vitamins and minerals, thanks to the variety of vegetables used. It is particularly high in Vitamin C, provided by the tomatoes, sweet yellow pepper, and lemon juice. The salad also contains Vitamin A, potassium, and iron. These nutrients contribute to overall health, supporting everything from immune function to heart health.


This salad is free from most common allergens, including gluten, nuts, and soy. However, those with a dairy allergy or intolerance should omit the feta cheese or substitute it with a dairy-free alternative.


Overall, the Arabian Chopped Salad is a nutritious, low-calorie dish that provides a good balance of healthy fats, low carbohydrates, and a modest amount of protein. It is also rich in vitamins and minerals, making it a great addition to any diet.


The Arabian Chopped Salad is a delightful, nutritious dish that brings the flavors of the Middle East to your table. With its combination of fresh vegetables, herbs, and a simple dressing, it's a versatile salad that can be customized to suit your taste. Whether you're looking for a light side dish or a healthy main course, this salad is sure to satisfy.

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy one. It was many years ago when I was just a young girl, full of curiosity and eager to learn about the world around me. My family had recently moved to a new neighborhood, and I was excited to explore and meet new people. One day, while wandering around the local market, I stumbled upon a stall run by a kind old woman with a twinkle in her eye.

As I approached her stall, I was greeted with the most delicious aroma of spices and herbs. Intrigued, I struck up a conversation with the woman and learned that she was from Arabia and had a wealth of knowledge when it came to cooking. She invited me to watch her prepare a dish called Arabian Chopped Salad, a colorful and vibrant mix of fresh vegetables and herbs tossed in a tangy vinaigrette.

I was mesmerized as she deftly chopped tomatoes, cucumbers, bell peppers, and onions, all the while sharing stories of her homeland and the rich culinary traditions of the Arabian Peninsula. She explained how each ingredient was carefully chosen for its flavor and texture, and how the combination of herbs and spices elevated the dish to a whole new level.

As she finished preparing the salad, she handed me a spoonful to taste. The flavors exploded in my mouth – the sweetness of the tomatoes, the crunch of the cucumbers, the tang of the vinaigrette, and the subtle heat of the spices. It was a revelation, a harmonious blend of ingredients that danced on my taste buds.

I knew then and there that I had to learn how to make this dish for myself. The old woman generously shared her recipe with me, explaining each step in meticulous detail. I eagerly scribbled down notes, determined to recreate the magic of the Arabian Chopped Salad in my own kitchen.

Back at home, I gathered the ingredients and set to work. I chopped, diced, and sliced with precision, following the old woman's instructions to the letter. As the salad came together, I couldn't help but feel a sense of pride and accomplishment. The colors of the vegetables mingled together in a vibrant medley, the aroma of the herbs filled the air, and the flavors sang in perfect harmony.

When I took my first bite of the salad, I was transported back to that bustling market stall, the warm sun on my face, the laughter of the old woman ringing in my ears. It was a taste of the exotic, a glimpse into a world far removed from my own, yet somehow familiar and comforting.

Over the years, I have made this Arabian Chopped Salad countless times, each batch a tribute to the old woman who first introduced me to its wonders. I have shared the recipe with friends and family, passing down the tradition of this dish from generation to generation.

As I stand in my kitchen now, surrounded by the familiar sights and smells of cooking, I can't help but feel grateful for that chance encounter so many years ago. It sparked a love of culinary exploration in me, a passion for discovering new flavors and techniques, and a deep appreciation for the power of food to bring people together.

And so, as I take a bite of the salad I have just prepared, I savor the memories of that day at the market, the old woman's wisdom, and the joy of sharing a delicious meal with loved ones. The Arabian Chopped Salad will always hold a special place in my heart, a reminder of the magic that can be found in the simple act of cooking and sharing food with others.


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