Mediterranean Papaya Salad
This refreshing Mediterranean-style salad combines the sweetness of ripe papaya with the saltiness of feta, the brininess of olives, and the freshness of cucumbers and herbs. Tossed in a tangy lemon-oregano dressing, it’s a colorful and nutritious salad that’s perfect as a light meal or a side dish.
Total Time:
Prep Time: 15 minutes
Cook Time: None
Total Time: 15 minutes
Servings:4
Ingredients:
For the Salad:
2 cups papaya, peeled, deseeded, and cut into cubes
1 cucumber, thinly sliced or chopped
½ red onion, thinly sliced
½ cup Kalamata olives, pitted and halved
¾ cup feta cheese, crumbled or cubed
¼ cup fresh parsley, chopped
1/4 cup fresh mint, chopped (optional)
1 tbsp sunflower seeds or pine nuts (optional for crunch)
For the Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp dried oregano
1 tsp honey (optional, for a touch of sweetness)
Salt and freshly ground black pepper, to taste
Instructions:
1. Prepare the Ingredients:
Peel, deseed, and cube the papaya.
Slice the cucumber and red onion thinly.
Halve the olives and chop the herbs.
2. Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, oregano, honey (if using), salt, and pepper.
3. Assemble the Salad:
In a large bowl, combine papaya, cucumber, red onion, olives, feta, and herbs.
Pour the dressing over the salad and toss gently to combine.
4. Serve:
Sprinkle with sunflower seeds or pine nuts if desired for added crunch.
Serve immediately, or chill for 10–15 minutes for a refreshing coolness.
Notes:
- Ripe papaya is key here; make sure it’s sweet and slightly soft.
- You can substitute goat cheese or ricotta salata for feta if preferred.
- Add avocado or grilled chicken for extra richness and protein.
Tips:
- Chill the salad for a few minutes before serving for a refreshing touch.
- For an extra boost of flavor, add a drizzle of balsamic glaze or extra lemon zest before serving.
- To make the salad more filling, add some quinoa or farro as a base.
Frequently asked questions FAQs:
Q: Can I make this salad ahead of time?
A: It’s best to assemble the salad just before serving, but you can prepare the ingredients (except papaya and dressing) and refrigerate them in advance.
Q: Can I use other tropical fruits?
A: Yes! Mango, pineapple, or even melon would work well as substitutes.
Q: What if I don’t like feta?
A: You can use any creamy cheese like goat cheese or leave it out for a vegan option.
Nutritional Information
Calories: 180
Protein: 5g
Fat: 14g
Saturated Fat: 5g
Carbohydrates: 13g
Sugar: 9g
Fiber: 3g
Sodium: 400mg