This hearty Mediterranean mix is full of nourishing veggies tossed in a rich red wine vinaigrette.
Do you ever get a hankering for Mediterranean food, but you want something lighter and brighter than a gyro sandwich? When I get that craving, I make this scrumptious, aromatic artichoke salad. It’s packed with artichokes, tomatoes, cucumber, red onion, olives, and feta cheese. Everything’s dressed in a refreshing red wine vinaigrette that dances across the palate. In just 15 minutes, you get a salad that you can easily enjoy all by yourself, or with friends and family.
My mom usually keeps at least two jars of marinated artichokes in the cupboard to use in salads, pasta, or on pizza. When marinated, artichokes are both packed with flavor and super easy to eat. When I was little, I would fork them straight out of the jar, much to my cooking mama’s disapproval. Regardless of how they’re served, artichokes are a delicious and nutritious veggie that we don’t always consider when making a salad. And that’s where this recipe comes in!
Is Artichoke Salad Healthy?
As a colorful salad packed with fiber and other nutrients, this vegetarian dish is a healthy choice for lunch or dinner. Artichokes in particular have plenty of vitamin C, potassium, and magnesium. A great bonus benefit of this recipe is that you can take or leave the feta cheese, depending on your diet. If you need it vegan and dairy-free, don’t add feta (or use plant-based cheese instead). You’re also welcome to add tofu or some meat for more protein.
All About Artichokes
Growing up, we ate artichokes every November at Thanksgiving dinner, but not everyone’s family served such a dish. Someone once asked me: “What does an artichoke taste like?” At first, I wasn’t sure how to respond. It is, after all, a very unique vegetable. “Well,” I said, “it’s a ball of leaves with a creamy flesh inside that you scrape off with your teeth.” (This is how we ate them, steamed on the stove or in an Instant Pot.) Strangely delicious!
Likely, the artichoke plant was first cultivated in the Mediterranean region, and became especially popular in Italy during the 15th century. But after it moved through all of Europe, French and Spanish colonists brought it to America. While the leaves themselves are inedible (as well as the fibrous “choke” part), the flesh on the leaves as well as the succulent hearts in the very middle are edible. These are the parts my family and I dig into at Thanksgiving dinner.
INGREDIENTS
- 1 can or jar (12 ounces) marinated artichokes, drained and chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup kalamata olives, pitted and halved
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 teaspoon maple syrup, optional
- 1/4 cup crumbled feta cheese (optional)
INSTRUCTIONS
Prepare
Chop and slice all vegetables.
Mix
Combine vegetables with dressing ingredients.
Serve
Optionally add feta cheese before serving.
Devour!
FAQs & Tips
If you’d like, you can prep all the ingredients in advance and store each one in its own container. Refrigerate for no longer than 2 days before serving, and make sure not to put the dressing on until you’re ready to serve. Once assembled, leftovers tossed in dressing can be stored in an airtight container in the fridge for 1 to 2 days before becoming too soggy.
If needed, you can rinse them lightly to reduce the sodium content. But rinsing isn’t necessary. Not rinsing the artichokes will add more herbs and spices to the salad.
Of course! Feel free to use your favorite. I personally have a fondness for Balsamic Vinaigrette, which my mom made a lot when I was a kid. But you can also use apple cider vinegar in this recipe for a slightly sweeter and fruitier flavor.
Sure thing. I recommend romaine and spinach, but you could also play with baby kale, arugula, or mixed spring greens. My family and I also like to add alfalfa sprouts to this salad.
While this recipe calls for dried oregano (which is usually more accessible), you’re more than welcome to use fresh. One year, my mom grew her own herbs (oregano, parsley, rosemary, and thyme) and my favorite thing to do was chop them up fresh and add them to salads or marinades. The flavors are so vibrant!
Serving Suggestions
Make your artichoke salad heartier with a protein like Panko-Crusted Salmon, Air-Fryer Chicken Tenders, or Crispy and Healthy Baked Tofu. Pair your main with a satisfying side like Greek Fries, Roasted Sweet Potatoes and Carrots, or Roasted Broccoli. This Mediterranean-inspired meal would go excellent with a glass of white wine. I’m thinking a dry Riesling or chardonnay, but pick your favorite! You can also choose a non-alcoholic option like Strawberry Juice. Fresh and delish!
Artichoke Salad
Ingredients
- 1 can or jar marinated artichokes 12 ounces, drained and chopped
- 1 cup cherry tomatoes halved
- 1/2 cup cucumber diced
- 1/4 cup red onion thinly sliced
- 1/4 cup kalamata olives pitted and halved
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 teaspoon maple syrup optional
- 1/4 cup crumbled feta cheese optional
Instructions
-
In a large bowl, combine all prepared vegetables and the kalamata olives. Add olive oil, red wine vinegar, dried oregano, salt, and pepper. Add maple syrup if using. Toss well to coat evenly.
-
If using, sprinkle feta cheese over the salad and gently mix to combine.
Nutrition
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