This easy Mediterranean salad is a vibrant and healthy dish perfect for summer. Featuring fresh ingredients like cucumbers, tomatoes, and feta cheese, it embodies the flavors of the Mediterranean diet.
This Mediterranean salad recipe is simple to prepare and can be customized to your liking. It’s a great option for a light lunch or as a side dish at gatherings, making it a go-to choice for a colorful and nutritious meal.
Vibrant Ingredients for a Fresh Mediterranean Salad
The essence of a Mediterranean salad lies in its fresh and colorful ingredients. This easy Mediterranean salad showcases vibrant cherry tomatoes, crisp cucumbers, and crumbled feta cheese, making it a delightful choice for a summer meal.
Each component contributes to the overall flavor and texture, creating a dish that is not only visually appealing but also packed with nutrients. The combination of juicy tomatoes and refreshing cucumbers provides a satisfying crunch, while the feta adds a creamy richness that elevates the salad to new heights.
For those who appreciate the Mediterranean diet, this salad is a perfect representation of its principles, emphasizing fresh produce and wholesome ingredients.
Preparing Your Mediterranean Salad
Creating a fresh Mediterranean salad is a straightforward process that anyone can master. Start by gathering your ingredients, including halved cherry tomatoes, diced cucumbers, and thinly sliced red onion.
In a large bowl, combine these vegetables along with Kalamata olives for an added briny flavor. Gently fold in crumbled feta cheese and chopped parsley to enhance the salad’s freshness.
This chopped Mediterranean salad not only looks appealing but also offers a delightful mix of textures and tastes that will impress your guests.
Homemade Olive Oil Salad Dressing
No Mediterranean salad is complete without a drizzle of homemade olive oil salad dressing. This simple dressing is made by whisking together olive oil, red wine vinegar, dried oregano, salt, and pepper.
The dressing adds a layer of flavor that ties all the ingredients together, making each bite a harmonious experience.
Pour the dressing over the salad just before serving, ensuring that every component is coated in this delicious mixture.
Serving Suggestions for Your Summer Salad
When it comes to serving your Mediterranean salad, presentation matters. Serve it in a rustic bowl to enhance its inviting appearance.
Garnish with fresh parsley and consider adding a small bowl of olives on the side for an extra touch. This colorful Mediterranean salad is perfect for summer gatherings, barbecues, or as a light lunch option.
For those looking for a low carb Mediterranean salad, this dish fits the bill while still being satisfying and nutritious.
Health Benefits of a Mediterranean Diet Salad
Incorporating a Mediterranean salad into your diet offers numerous health benefits. This vegetarian Mediterranean salad is rich in vitamins and minerals, thanks to its array of fresh vegetables.
Feta cheese adds protein and calcium, making it a well-rounded dish. The use of olive oil not only enhances flavor but also provides healthy fats that are beneficial for heart health.
With only 180 calories per serving, this salad is a guilt-free option that aligns with a healthy lifestyle.
Customizing Your Mediterranean Salad
One of the best aspects of a Mediterranean salad recipe is its versatility. Feel free to customize the ingredients based on your preferences or what you have on hand.
Consider adding bell peppers, artichokes, or even chickpeas for added protein and texture.
This flexibility makes it easy to create a unique version of a cucumber tomato feta salad that suits your taste.
Chopped Mediterranean Salad with Feta
This Mediterranean salad features a mix of crisp cucumbers, juicy tomatoes, red onion, and olives, all tossed with a homemade olive oil salad dressing. It serves 4 people and is perfect for those looking for a low carb Mediterranean salad option.
Ingredients
- 2 cups cherry tomatoes, halved
- 1 large cucumber, diced
- 1/2 red onion, thinly sliced
- 1 cup Kalamata olives, pitted and halved
- 1 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Prepare the Vegetables: In a large bowl, combine the cherry tomatoes, cucumber, red onion, and Kalamata olives.
- Add Feta and Parsley: Gently fold in the crumbled feta cheese and chopped parsley.
- Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
- Combine: Pour the dressing over the salad and toss gently to combine all ingredients.
- Serve: Enjoy immediately or refrigerate for 30 minutes to allow flavors to meld. This Mediterranean salad is best served fresh.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 180kcal
- Fat: 14g
- Protein: 5g
- Carbohydrates: 8g
