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This Mediterranean Salad is a fresh, vibrant dish inspired by the sun-soaked flavors of the Mediterranean region. Packed with crisp vegetables, tangy olives, creamy feta, and a zesty homemade dressing, it delivers both nourishment and bold flavor in every bite. Its combination of tomatoes, cucumbers, red onion, and bell pepper makes it hydrating and crunchy, while the olives and feta bring depth and richness. Easy to prepare, naturally gluten-free, and customizable to personal tastes, this salad is ideal as a light lunch, dinner side, or refreshing main course on warm days.

Full Recipe:

Ingredients

1 English cucumber, diced
1 pint cherry tomatoes, halved
1 red bell pepper, diced
½ small red onion, thinly sliced
½ cup pitted Kalamata olives, halved
¾ cup feta cheese, crumbled
¼ cup fresh parsley, chopped

For the Dressing:

¼ cup extra virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
½ teaspoon dried oregano
Salt and pepper, to taste

Directions

In a large salad bowl, combine diced cucumber, halved cherry tomatoes, diced red bell pepper, and thinly sliced red onion
Add the halved Kalamata olives, crumbled feta cheese, and chopped parsley
In a small bowl or jar, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and pepper until emulsified
Pour the dressing over the salad and toss gently until all ingredients are evenly coated
Taste and adjust seasoning as needed
Serve immediately or refrigerate for 15–20 minutes to let flavors meld before serving

Nutrients

Calories: approximately 250 kcal per serving
Protein: around 6–8 grams per serving
Total Fat: approximately 20–22 grams per serving
Saturated Fat: about 6–8 grams (mainly from feta cheese)
Cholesterol: approximately 20–25 mg per serving
Carbohydrates: around 8–10 grams per serving
Fiber: about 2–3 grams per serving
Sugars: approximately 4 grams per serving
Sodium: around 500–600 mg per serving

Why This Recipe Stands Out

The Mediterranean Salad stands out because it manages to combine everyday ingredients into something fresh, vibrant, and satisfying. Unlike heavier salads that rely on creamy dressings or processed components, this recipe keeps things clean and simple while still being rich in flavor. The use of crisp cucumbers, juicy tomatoes, sweet bell peppers, and red onions creates a textural contrast that keeps each bite interesting. The salty tang from Kalamata olives and creamy crumbles of feta cheese brings depth, while the homemade vinaigrette ties everything together with its bright, zesty notes.

What truly elevates this salad is its versatility. It works equally well as a main course for those seeking a light yet filling meal or as a side dish accompanying grilled meats, seafood, or plant-based proteins. The salad’s ingredients can be easily adjusted to fit personal preferences, such as swapping out feta for plant-based cheese alternatives or adding chickpeas or quinoa for extra protein and fiber. Its universal appeal means it fits a variety of occasions—from casual family meals to elegant gatherings.

Additionally, this salad embodies the core values of the Mediterranean diet, recognized worldwide for promoting heart health and longevity. The focus on fresh produce, healthy fats, and lean proteins makes this dish not only tasty but also a smart choice for maintaining a balanced, nutrient-rich diet.

The Benefits of the Ingredients

Each ingredient in the Mediterranean Salad plays a role in its overall nutritional value and flavor profile. Cucumbers are mostly water, which helps with hydration, while offering a crisp texture and mild flavor. They contain small amounts of vitamin K and potassium, supporting bone health and proper cell function. Tomatoes contribute lycopene, a powerful antioxidant linked to heart health and cancer prevention. Lycopene is more bioavailable in cooked tomatoes, but raw tomatoes, as used here, still offer substantial health benefits along with vitamin C, potassium, and folate.

Bell peppers bring not just sweetness and crunch but also a generous amount of vitamin C, an essential nutrient that supports immune function, skin health, and iron absorption. Red bell peppers, in particular, are among the richest sources of vitamin C in the vegetable world. Red onions add not only sharpness to the flavor profile but also compounds like quercetin, which has anti-inflammatory and antioxidant properties that may benefit heart health and reduce allergy symptoms.

Kalamata olives, a cornerstone of many Mediterranean dishes, provide monounsaturated fats known to support cardiovascular health. They also contain vitamin E, iron, and fiber, which help regulate digestion and reduce oxidative stress. Feta cheese, while rich and creamy, adds calcium and protein, supporting bone health and muscle repair. It’s lower in fat than many other cheeses and offers a distinct flavor that enhances the salad without overwhelming it.

The homemade vinaigrette made from extra virgin olive oil, red wine vinegar, Dijon mustard, garlic, and oregano brings both flavor and nutritional value. Olive oil is rich in heart-healthy monounsaturated fats and contains antioxidants that reduce inflammation and oxidative damage in the body. Red wine vinegar offers acetic acid, which can help with blood sugar control and digestion. Garlic provides allicin, a compound known for its immune-boosting and anti-inflammatory properties. Dijon mustard adds a small amount of selenium, an antioxidant mineral that supports thyroid function and immune health.

Together, these ingredients create a dish that is rich in vitamins, minerals, antioxidants, and healthy fats, making the Mediterranean Salad as nutritious as it is delicious.

Cooking Tips

While Mediterranean Salad is relatively simple to prepare, following a few key tips can enhance its flavor and presentation. First, using the freshest ingredients possible is essential. Fresh cucumbers, ripe tomatoes, crisp bell peppers, and quality olives make a noticeable difference in taste and texture. When choosing feta, opt for block feta in brine rather than pre-crumbled varieties. Block feta retains more moisture and has a creamier texture, which elevates the overall salad experience.

Cutting the vegetables into uniform sizes is another helpful tip. Uniform pieces make the salad easier to eat and allow for a more consistent distribution of flavors in each bite. For instance, halving cherry tomatoes and dicing cucumbers into similar-sized chunks ensures that no single ingredient overpowers the others.

The vinaigrette can be prepared ahead of time and stored in a sealed jar in the refrigerator for up to a week. This allows the flavors to meld together, enhancing its depth. When preparing the dressing, whisking or shaking it thoroughly ensures that the oil and vinegar emulsify, creating a smooth, cohesive texture. Taste the vinaigrette before adding it to the salad, adjusting the seasoning with salt and pepper as needed.

It’s also a good idea to dress the salad just before serving to maintain its freshness and crispness. If the salad sits too long after being dressed, the vegetables may release water and become soggy. For meal prep, keep the vegetables and dressing separate until ready to eat.

Another optional tip is to let the salad rest for about 10–15 minutes after tossing it with the dressing. This brief resting period allows the flavors to absorb into the vegetables, making each bite even more flavorful without sacrificing texture.

Serving Suggestions

Mediterranean Salad is a versatile dish that pairs well with a wide range of main courses and side dishes. As a standalone meal, it works beautifully for lunch or a light dinner, especially when paired with crusty bread, pita, or flatbread. Adding a protein source such as grilled chicken, shrimp, or chickpeas can make it more filling while keeping it balanced and healthy.

For dinner, it can serve as a refreshing side dish alongside grilled meats, seafood, or roasted vegetables. It’s an excellent complement to dishes like grilled lamb chops, baked salmon, or falafel. Its bright, acidic dressing helps cut through the richness of heavier proteins, providing balance to the meal.

Mediterranean Salad is also ideal for picnics and gatherings because it holds up well at room temperature for short periods. To make it more substantial for a potluck or buffet, consider adding cooked grains such as quinoa, farro, or couscous. These grains absorb the vinaigrette and add a hearty, nutty component to the salad without compromising its lightness.

For presentation, serve the salad in a large, shallow bowl or platter to showcase its vibrant colors. Garnishing with a few extra crumbles of feta and a sprig of parsley makes it look as good as it tastes. You can also serve it in individual bowls for a more formal setting.

Conclusion

Mediterranean Salad is a timeless recipe that perfectly embodies the flavors and health benefits of Mediterranean cuisine. Its combination of fresh, crisp vegetables, savory olives, creamy feta, and zesty vinaigrette creates a dish that is both satisfying and nourishing. Whether enjoyed as a light meal, a hearty side dish, or a base for a more elaborate plate, this salad offers endless versatility and appeal.

What sets Mediterranean Salad apart is its ability to deliver complex flavors with minimal effort and everyday ingredients. It’s a celebration of simplicity, allowing the quality of each ingredient to shine. The salad’s nutritional benefits—rich in fiber, vitamins, minerals, antioxidants, and healthy fats—make it not just a flavorful choice but also a smart one for maintaining a balanced diet.

With easy preparation, customizable ingredients, and wide-ranging serving options, Mediterranean Salad is a recipe worth adding to any home cook’s repertoire. It’s a dish that can be enjoyed year-round and is especially refreshing during warmer months. Whether you’re new to Mediterranean cooking or simply looking for a fresh take on salads, this recipe delivers both taste and nourishment in every bite.

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