Mediterranean Salad Recipe

Hi, I’m Sam from dishfoody.com, where flavorful, feel-good recipes are made simple and accessible. If you’re tired of bland, soggy salads or heavy dressings, this Mediterranean Salad recipe is your go-to fresh and vibrant meal or side.

Bursting with crisp veggies, olives, tangy cheese, and zesty dressing, it brings the sunny flavors of the Mediterranean right to your table. With years of culinary experience, I’ve developed this easy-to-make recipe that’s nutritious, colorful, and perfect for any occasion. Read on for ingredient tips, step-by-step preparation, dressing secrets, and serving ideas.

Why This Mediterranean Salad Recipe Works

• Combines fresh, crisp vegetables with salty olives and creamy cheese
• Uses a bright lemon-olive oil dressing seasoned with herbs
• Offers a light, healthy meal or versatile side dish
• Utilizes affordable, whole-food ingredients
• Minimal prep time with maximum flavor payoff
• Perfect for quick lunches, dinners, or picnics

Choosing the Right Ingredients for Mediterranean Salad

Best Produce for This Recipe:

• Crisp cucumbers, ripe tomatoes, and sweet bell peppers for texture and color
• Red onion thinly sliced for sharpness
• Kalamata olives for salty, briny depth
• Feta cheese for creamy, tangy flavor

Buying Tips:

• Select firm, bright vegetables without blemishes
• Choose high-quality extra virgin olive oil and fresh lemon juice
• Use authentic Greek olives and feta where possible

Substitutions:

• Substitute baby spinach or arugula for mixed greens
• Use halloumi or goat cheese instead of feta
• Green olives can replace Kalamata for milder flavor

Ingredients & Prep for Mediterranean Salad

• 2 cups chopped cucumbers
• 2 cups halved cherry tomatoes
• 1 cup diced bell peppers
• ½ red onion, thinly sliced
• ½ cup Kalamata olives, pitted and halved
• 1 cup crumbled feta cheese
• 2 tablespoons fresh parsley, chopped
• Optional: 2 tablespoons fresh mint or oregano

For the Dressing:

• ¼ cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and freshly ground black pepper to taste

Step-by-Step Cooking Instructions for Mediterranean Salad

1. Place chopped cucumbers, tomatoes, bell peppers, onion, olives, and fresh herbs in a large bowl.
2. In a small bowl, whisk olive oil, lemon juice, oregano, mustard, garlic, salt, and pepper until emulsified.
3. Pour dressing over salad and toss gently to coat all ingredients.
4. Sprinkle crumbled feta evenly on top. Serve immediately or chill briefly for flavors to meld.

Pro Tips for Perfect Mediterranean Salad

• Use fresh lemon juice for bright acidity
• Toss salad gently to keep vegetables crisp
• Add dressing just before serving to prevent sogginess

Flavor Variations for Mediterranean Salad

Spicy Version:

Add crushed red pepper flakes or chopped pepperoncini peppers.

Keto/Paleo:

Skip bell peppers and onions if desired; add avocado or nuts.

Global Twists:

• Middle Eastern: Add sumac and toasted pine nuts
• Italian: Include fresh basil and balsamic vinegar
• Greek: Top with grilled halloumi slices

Serving Suggestions for Mediterranean Salad

Serve alongside grilled chicken, seafood, or as a light lunch. Complements pita bread and hummus well.

FAQs

• Can I make it ahead? Yes, store dressing separately and toss before serving.
• How long does it keep? Best fresh, but lasts 1-2 days refrigerated.
• Is it vegan? Omit feta or use plant-based cheese alternatives.

Conclusion

Bring fresh, bright flavors and simple Mediterranean goodness to your table with this easy Mediterranean Salad recipe. Nutritious, colorful, and quick, it’s a versatile winner for any meal. For more vibrant recipes, visit dishfoody.com and check out our Avocado Tuna Salad Recipe next!

Mediterranean Salad Recipe

Print Recipe

A fresh and vibrant Mediterranean Salad featuring crisp romaine, juicy cherry tomatoes, cucumbers, Kalamata olives, crumbled feta, and a zesty lemon-oregano dressing. Perfect for a healthy lunch or side dish.

• Author: ssam
• Prep Time: 10 mins
• Cook Time: 0 mins
• Total Time: 10 mins
• Yield: 6 servings 1x
• Category: Salad, Side Dish
• Method: No-Cook
• Cuisine: Mediterranean

Ingredients

Scale 1x2x3x

• 1 large head romaine lettuce, chopped (~8 cups)
• 1 pint cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/2 cup red bell pepper, diced
• 1/4 cup fresh parsley, chopped
• For the dressing:
• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

• 1. In a large bowl, combine romaine, cherry tomatoes, cucumber, olives, red onion, bell pepper, feta, and parsley.
• 2. In a smaller bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper.
• 3. Pour dressing over salad and toss gently to combine.
• 4. Serve immediately or refrigerate for up to 2 hours to allow flavors to meld.

Notes

• Use fresh lemon juice for best flavor.
• Add or omit vegetables per preference.
• Pair with grilled chicken or fish for a complete meal.
• Great for meal prep and entertaining.

Nutrition

• Serving Size: 1 cup
• Calories: 140
• Sugar: 5g
• Sodium: 320mg
• Fat: 12g
• Saturated Fat: 3g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 4g
• Cholesterol: 10mg

Keywords: mediterranean salad, healthy salad, fresh salad, easy salad recipe