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Mediterranean Salad

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Mediterranean Salad is a fresh, vibrant dish filled with crisp vegetables, tangy feta, olives, and a simple olive oil vinaigrette. Bursting with bold flavors and bright colors, it’s the perfect side dish or light main course for any occasion.

Why You’ll Love This Recipe

This salad is a celebration of Mediterranean ingredients—crunchy cucumbers, juicy tomatoes, briny olives, and creamy feta—tossed in a zesty dressing that ties everything together. It’s refreshing, healthy, and incredibly easy to make. Whether you’re serving it alongside grilled meats or enjoying it as a light lunch, this salad brings flavor and nourishment in every bite. Plus, it’s naturally gluten-free, low-carb, and easy to customize.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

  • Cherry tomatoes or ripe Roma tomatoes, chopped
  • Cucumber, diced
  • Red onion, thinly sliced
  • Kalamata or black olives, pitted and halved
  • Feta cheese, crumbled or cubed
  • Fresh parsley or mint (optional)
  • Extra virgin olive oil
  • Red wine vinegar or lemon juice
  • Garlic, minced
  • Dried oregano
  • Salt and pepper

directions

this recipe
  1. In a large bowl, combine chopped tomatoes, cucumber, red onion, and olives.
  2. Add crumbled feta and gently toss to combine.
  3. In a small bowl or jar, whisk together olive oil, vinegar or lemon juice, garlic, oregano, salt, and pepper.
  4. Pour the dressing over the salad and toss gently until evenly coated.
  5. Taste and adjust seasoning if needed. Garnish with chopped parsley or mint if desired.
  6. Serve immediately or chill for 15–20 minutes before serving.

Servings and timing

This recipe serves 4 to 6 people.

Prep time: 10 minutes
Total time: 10 minutes

Variations

  • Add Protein: Top with grilled chicken, shrimp, or chickpeas for a complete meal.
  • Grain Base: Serve over couscous, quinoa, or orzo for added heartiness.
  • Greens Mix: Add arugula, spinach, or romaine for more volume and crunch.
  • Different Cheese: Try goat cheese or fresh mozzarella as an alternative to feta.
  • Creamy Version: Add a dollop of hummus or a swirl of tzatziki on top.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. For best texture, keep the dressing separate and toss just before serving. This salad is best served cold and is not suitable for reheating. Avoid freezing, as the fresh vegetables will lose their crispness.

FAQs

Can I make Mediterranean Salad ahead of time?

Yes, just keep the dressing separate and mix it in right before serving for the freshest texture.

What type of feta is best?

Block feta in brine is the most flavorful and creamy. Crumbled feta also works for convenience.

Can I use bottled dressing?

Homemade dressing is recommended for best flavor, but a high-quality Mediterranean vinaigrette can be used in a pinch.

Is this salad vegan?

No, but it can be made vegan by omitting the feta or using a plant-based alternative.

What’s a good substitute for olives?

Capers or marinated artichoke hearts offer a similar briny flavor.

How do I mellow the red onion?

Soak the sliced onion in cold water for 5–10 minutes to reduce its sharpness.

Can I use different herbs?

Yes, fresh dill, oregano, or basil all work beautifully in place of or alongside parsley.

Is this salad low-carb?

Yes, it’s naturally low in carbs and high in fiber and healthy fats.

What pairs well with this salad?

It’s great with grilled lamb, chicken souvlaki, pita bread, or falafel.

Can I add dressing in advance?

Add dressing no more than an hour in advance to keep the veggies crisp.

Conclusion

Mediterranean Salad is a fresh, flavorful, and nourishing dish that’s as beautiful as it is delicious. With crisp veggies, creamy feta, and a simple vinaigrette, it’s a go-to side or light meal for any season. Easy to make and endlessly adaptable, it’s sure to become a staple in your kitchen.

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Mediterranean Salad

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  • Author: clara
  • Total Time: 15 minutes
  • Yield: 4 servings
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
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Description

This Mediterranean salad is a light, vibrant dish full of crunch and bold flavors. Loaded with cucumbers, tomatoes, red onion, olives, and feta, it’s finished with a simple lemon-herb vinaigrette. Perfect as a healthy side or a base for grilled protein.

Ingredients

For the Salad:

  • 1 head Romaine or mixed greens, chopped

  • 1 cup cherry tomatoes, halved

  • 1 cup cucumber, sliced (Persian or English work best)

  • 1/2 red onion, thinly sliced

  • 1/2 cup Kalamata olives, pitted and halved

  • 1/2 cup crumbled feta cheese

  • 1/2 cup pepperoncini slices (optional, for extra tang)

  • 1/4 cup chopped fresh parsley (optional)

For the Dressing:

 

  • 1/4 cup extra virgin olive oil

  • 2 tbsp red wine vinegar

  • Juice of 1/2 lemon

  • 1 clove garlic, minced

  • 1 tsp dried oregano

  • 1/2 tsp Dijon mustard (optional for creaminess)

  • Salt & pepper to taste

Instructions

  1. Make the dressing:
    In a small jar or bowl, whisk together olive oil, red wine vinegar, lemon juice, garlic, oregano, mustard (if using), salt, and pepper until emulsified.

  2. Assemble the salad:
    In a large bowl, combine lettuce, tomatoes, cucumber, red onion, olives, and feta. Add parsley and pepperoncini if using.

  3. Toss and serve:
    Drizzle dressing over salad just before serving. Toss gently to coat. Serve immediately.

Notes

  • Add grilled chicken, chickpeas, or tuna to turn this into a full meal.

  • Swap feta for goat cheese or vegan cheese if needed.

  • Store dressing separately if making ahead to keep the veggies crisp.

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