This is a variation of our green salad base recipe as seen in our Whole Life Meal Plan. It has everything you want in a bowl: greens, grains, lean protein, avocado, cheese, crunchy chickpeas, and a balsamic vinaigrette. Build our Mediterranean Salmon Salad Bowls for your next meal, and we know you will be satisfied!
Learn How to Make the Base Recipe
Three Must Know Cooking Skills
To make this recipe even easier, check out these videos to learn how to:
Learn how to slice and dice like a pro in our Knife Skills 101 course!
Culinary Tips for the Ultimate Mediterranean Salmon Salad Recipe
Use a kitchen towel or paper towel to dry the chickpeas thoroughly before coating with oil. Air drying the chickpeas for a few minutes will help too. Moisture is the enemy of crispy food!
Consider cooking the farro in advance, and preparing more than what is called for in the recipe. It makes a great addition to a grain salad or a simple side at dinner later in the week. You can add the farro warm, cold, or at room temperature – it’s up to you!
While we understand the convenience of store-bought dressing, nothing beats the flavor of homemade. Make the balsamic vinaigrette provided in the recipe for the best taste!
If prepping the day before, do not add the dressing to the salad or it will get soggy.
Salmon Salad Ingredient Substitutions
- Chickpeas: substitute any variety of drained and rinsed beans, or use a combination. If buying canned, look for low-sodium options.
- Arugula: use any leafy green that you like, or a combination of several. Arugula, butterhead, baby kale, lacinato kale, red or green leaf lettuce, mizuna, romaine, spinach, and watercress are all great options. While iceberg lettuce technically works, it’s not as nutrient-rich or flavorful as other options.
- Salmon: substitute arctic char or steelhead trout.
- Avocado: substitute guacamole or another fruit or vegetable.
- Cucumber and tomatoes: substitute any fresh, thawed from frozen, canned, pickled, or cooked vegetables. Choose just one or use a combination of several. Aim for a variety of colors and textures. Use ingredients you have available at home!
- Farro: use any whole grain – cooked brown rice, barley, bulgur, millet, or quinoa are all good options.
- Feta Cheese: we recommend using strongly flavored cheeses, like feta, because just a little bit goes a long way in elevating your salad. Asiago, blue, goat, gorgonzola, and parmesan are also good substitutes.
- Kalamata Olives: substitute any variety of olives.
- Dill: substitute basil, cilantro, fennel, Italian parsley, mint, oregano, thyme, or a mix. Stick with fresh herbs over dried.
- Balsamic Vinaigrette: substitute any vinaigrette. Make your own or use a store bought variety made with ingredients that you can recognize and pronounce.
Mediterranean Salmon Salad Bowl Variations
Add or remove ingredients based on what you have on hand and what your body is craving. Add some hummus or tzatziki for more traditional Greek flavors.
Use our base recipe as a guide, and take a look at our other variations. Add different fruits or vegetables for more flavor, crunch, and nutrition. The options are nearly endless!
Equipment Recommendations for this Salad Recipe
Make sure your kitchen is stocked with these tools for easy preparation!
- Whisk (if making your own vinaigrette)
- Salad Dressing Shaker Bottle
- Chef’s Knife
- Cutting Board
- Salad Spinner
- Bench Scraper
- Serving Bowl
- Storage Containers (for leftover prepped ingredients)
Check out our essential equipment guide to stock your kitchen with ALL the tools you need to prepare anything and everything!
Is this Mediterranean Salad Recipe Healthy?
This salad is a classic example of a Mediterranean meal. Filled with lots of colorful fruits (tomatoes and avocados!) vegetables, herbs, beans, salmon, and healthy fats, there is no doubt this is a healthy choice. Below are just some of the health benefits.
Arugula
Leafy green veggies are rich in essential vitamins, minerals, and phytonutrients that promote health and help fight diseases. Leafy greens promote a healthy immune system, help our bodies heal quickly, and keep our hearts healthy. They are a great source of plant-based calcium and iron. Iron gives us energy by transporting oxygen throughout our bodies.
Chickpeas
Beans are one of our favorite foods to recommend as part of a plant-forward diet because they are packed with high quality nutrients. All of the world’s longest lived populations consume beans daily. Beans of all varieties contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals. These nutrients promote gut health, decrease the risk of developing heart disease, cancer, and diabetes, and promote a healthy weight.
Salmon
Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like salmon, is high in EPA and DHA omega-3 fatty acids, which are good for heart and brain health.
Confused about which salmon to purchase? Wild-caught is known for having a higher omega-3 content, but surprisingly, that’s not always the case! We recommend consulting the Monterrey Bay Aquarium Seafood Watch app to help guide your seafood purchasing decisions.
Vegetables, Fruit, & Herbs
Fruits, vegetables, and herbs provide fiber, phytonutrients, vitamins, and minerals. The phytonutrients in fruits and vegetables are different from the ones found in animal protein, whole grains, and beans, so it’s important to eat a variety of foods from all of these food groups!
Farro
Whole grains, such as farro, are good sources of fiber, phytonutrients, vitamins, and minerals. Fiber is important for digestion, satiety, stable blood sugar, good cholesterol, and healthy gut bacteria. Phytonutrients work as antioxidants to help fight off diseases and keep us well.
Balsamic Vinaigrette
A healthy vinaigrette dressing made from extra virgin olive oil and vinegar adds flavor and nutrition to salads. The fats and oils in vinaigrette help your body absorb certain nutrients in the salad. For optimal nutrition, make the vinaigrette yourself using pantry staple ingredients.
For more information about the best ingredients to use, check out our ingredient guide!
Serving Suggestions
If you use all or most of the toppings, this salad is a filling plant-forward meal on its own!
Learn how to build a healthy balanced meal with our Whole Life Plate, meal plan, and book!
Mediterranean Salmon Salad Storage Tips
If preparing in advance, leave the dressing and roasted chickpeas off until ready to serve. Salad dressing will wilt tender greens, making the stored salad soggy. For the chickpeas to stay crispy, they need to avoid moisture. Pack them separately in an airtight container and leave at room temperature.
Want Some Non-Leafy Salad Recipes?
Try out these favorites!
Mediterranean Salmon Salad Bowls
Ingredients
Chickpeas
- 15- ounce can low-sodium chickpeas drained and rinsed
- 1 Tablespoon extra virgin olive canola, or avocado oil
- ¼ teaspoon kosher salt
Salmon
- 12 ounces salmon
- 1-2 teaspoons spices or dried herbs (optional)
- Salt and pepper
Salad
- 14 ounces ~3 quarts arugula
- 2 small avocado sliced (~2 cups)
- 1 cup cherry tomatoes
- 1 cup cucumber
- 1 cup cooked farro
- ½ cup feta
- ½ cup Kalamata olives
- 2 Tablespoons fresh dill
- Salt and pepper to taste
Balsamic Vinaigrette (optional)
- ¼ cup balsamic vinegar
- 2 teaspoons honey
- 1 teaspoon Dijon mustard
- 1 small garlic clove minced (~½ teaspoon)
- ¾ cup extra virgin olive oil
- Salt & pepper to taste
Instructions
- Preheat oven to 375ºF.
- Prepare chickpeas. Place drained and rinsed chickpeas on a cloth or paper towel and thoroughly pat dry. If time allows, let the chickpeas air dry for a few minutes. Remove loose peels. Don’t get too picky; just remove the ones that are obviously disconnected.
- Place chickpeas directly on a rimmed baking sheet in a single layer. Drizzle with oil and sprinkle with salt. Toss to evenly coat, then spread across the pan. Roast for 40-45 minutes or until chickpeas are crisp and golden brown. Allow to cool.
- Cook salmon in the same oven as the chickpeas. Prepare a baking sheet with parchment paper, nonstick spray, or a light brush of oil. Place salmon on baking sheet, skin side down (if skin on). Blot the salmon dry with a paper towel to remove excess moisture. Season with optional spices and/or dried herbs, salt, and pepper. Roast 12 minutes for every inch of thickness. Salmon should flake easily with a fork, and the internal temperature should reach 145ºF.
- Divide the arugula between 4 bowls and toss with some dressing. Artistically arrange the remaining ingredients on top, dividing them evenly among the 4 bowls. Drizzle more dressing on top. Enjoy!
