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Mediterranean Fresh Salad

by
S
Sophie

A refreshing and vibrant Mediterranean salad, perfect for any occasion.

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Preparation time (min) 15 min
Cooking time (min) 0 min
Difficulty
Mediterranean Fresh Salad

Ingredients

4 servings
|
  • 3
    Tomato ripe or Cherry tomato
  • 1
    Cucumber English or Persian cucumber
  • 1
    Bell pepper red or Yellow bell pepper
  • 1
    Red onion medium or Shallot
  • 1/2 cup
    Kalamata olive pitted or Green olive
  • 1/2 cup
    Feta cheese crumbled or Goat cheese
  • 1/4 cup
    Olive oil extra virgin or Avocado oil
  • 2 tbsp
    Red wine vinegar or Balsamic vinegar
  • 1
    Lemon fresh or Lime
  • 1 tsp
    Oregano dried or Thyme
  • 2 tbsp
    Parsley fresh or Cilantro
  • 1 clove
    Garlic minced or Garlic powder
  • 1/2 tsp
    Salt or Sea salt
  • 1/4 tsp
    Black pepper freshly ground or White pepper

Instructions

1

Chop the ripe tomatoes into wedges and place them in a mixing bowl.

Use a sharp knife to avoid crushing the tomatoes.

Ingredients needed for this step

tomato
2

Slice the English cucumber into thin rounds and add to the bowl.

Peeling the cucumber is optional, depending on your preference.

Ingredients needed for this step

cucumber
3

Cut the red bell pepper into thin strips and add to the bowl.

Remove all seeds and white membranes for a sweeter taste.

Ingredients needed for this step

bell pepper
4

Thinly slice the red onion and separate into rings before adding to the bowl.

Soak the onion slices in cold water for a milder flavor.

Ingredients needed for this step

red onion
5

Add the pitted Kalamata olives to the bowl.

Ensure the olives are well-drained to avoid excess liquid in the salad.

Ingredients needed for this step

kalamata olive
6

In a separate bowl, whisk together the olive oil, red wine vinegar, juice of the fresh lemon, dried oregano, minced garlic, salt, and freshly ground black pepper to make the dressing.

Taste the dressing and adjust seasoning as needed.

Ingredients needed for this step

olive oil red wine vinegar lemon oregano garlic salt black pepper
7

Pour the dressing over the salad and toss gently to combine.

Toss just before serving to keep the vegetables crisp.

Ingredients needed for this step

olive oil red wine vinegar lemon oregano garlic salt black pepper tomato cucumber bell pepper red onion kalamata olive
8

Top the salad with crumbled feta cheese and sprinkle with fresh parsley.

Add the feta cheese last to maintain its texture.

Ingredients needed for this step

feta cheese parsley
9

Serve the salad in individual bowls and enjoy.

Pair with crusty bread for a complete meal.

Ingredients needed for this step

feta cheese parsley tomato cucumber bell pepper red onion kalamata olive

Nutrition Facts (per serving)

Calories 300 kcal
Fat 22 g
  • Saturated Fat: 5.5 g
Carbohydrates 17 g
Fiber 5 g
Sugar 7 g
Protein 8 g

Learn More About This Recipe

📝

About this Recipe

Discover the Mediterranean Fresh Salad, a vibrant and refreshing dish featuring crisp vegetables, tangy feta, and a zesty dressing. Perfect for a quick and healthy meal.
💪

Why This Recipe Is Good For You

This salad is packed with fresh vegetables, providing essential vitamins and minerals. The olive oil and feta cheese add healthy fats and protein, making it a balanced and nutritious choice.
💡

Tips & Tricks

For the best flavor, use ripe and fresh vegetables. Let the salad sit for a few minutes after adding the dressing to allow the flavors to meld together.
🔄

Recipe Variations

You can add grilled chicken or shrimp for a protein boost. Swap feta cheese with goat cheese for a different flavor profile.
🗄️

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to two days. Add the dressing just before serving to keep the vegetables crisp.
📚

Recipe History

This salad draws inspiration from traditional Greek village salads, known for their simplicity and use of fresh, local ingredients.
🥗

Nutritional Information

Rich in vitamins A and C from the vegetables, and healthy fats from the olive oil, this salad is a nutritious addition to any meal.
🍽️

Pairing Suggestions

Pair this salad with grilled meats or a hearty soup for a complete meal.

Tags

healthy quick salad vegetarian

Recipe Categories

Cuisine

mediterranean greek

Meal Type

lunch dinner snack brunch

Course

salad side dish

Cooking Methods

raw

Occasions

everyday picnic brunch family gathering

Dietary Restrictions

vegetarian gluten-free low-sugar low-carb halal kosher

Allergens

milk tree nuts

Seasons

summer all-season

Difficulty

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