Mediterranean Salad Recipe Description:
This fresh and vibrant Mediterranean salad is a refreshing blend of crisp vegetables, briny olives, tangy feta, and a zesty lemon-oregano dressing. It’s packed with flavor, nutrients, and heart-healthy fats — a perfect light lunch, side dish, or base for grilled protein like chicken or shrimp. Naturally vegetarian and gluten-free.
Total Time:
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients:
For the Salad:
2 cups cherry tomatoes, halved
1 large cucumber, diced
1 small red onion, thinly sliced
1 green bell pepper, chopped
1/2 cup Kalamata olives, pitted and halved
1/2 cup feta cheese, crumble
1/4 cup fresh parsley, chopped
Optional: 1 cup romaine lettuce or arugula, chopped (for extra greens)
For the Dressing:
3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp red wine vinegar
1/2 tsp dried oregano
1 small garlic clove, minced
Salt and black pepper to taste
Instructions:
Prepare the vegetables:
Wash and chop all vegetables as instructed. Add tomatoes, cucumber, onion, bell pepper, olives, and parsley to a large mixing bowl.
Make the dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, vinegar, oregano, minced garlic, salt, and pepper.
Cobine:
Pour the dressing over the vegetables and toss gently until everything is well oated.
To and serve:
Sprinkle crumbled feta cheese on top. Optionally, serve over chopped greens. Chill for 10 minutes for enhanced flavor, or serve immediately.
Nutritional Information (Per Serving):
Nutrient Amount
Calories 210 kcal
Protein 5 g
Carbohydrates 10 g
Fiber 3 g
Sugars 5 g
Fat 17 g
Saturated Fat 5 g
Sodium 500 mg (varies)
Note: Values are approximate and may vary based on ingredient brands and portions.
Frequently Asked Questions:
Q1: Can I add protein to make it a full meal?
A: Yes! Add grilled chicken, shrimp, chickpeas, or tofu to turn this salad into a complete and satisfying meal.
Q2: Can I make this salad in advance?
A: You can prep the veggies and dressing ahead, but combine and dress it just before serving to avoid sogginess.
Q3: What can I substitute for feta cheese?
A: Try goat cheese, mozzarella pearls, or omit it for a dairy-free version.
Q4: Can I use dried herbs instead of fresh parsley?
A: Yes, use 1 tsp dried parsley if fresh isn’t available, though fresh gives better flavor and color.
Q5: Is this salad suitable for the Mediterranean diet?
A: Absolutely. It emphasizes vegetables, healthy fats (olive oil), and moderate dairy — all key to the Mediterranean lifes