Packed with fresh herbs and bold flavors, this Mediterranean Salad is perfect as a side or on its own!
One particularly hot summer day, I made a rainbow Mediterranean salad for my family. It turned out to be a huge hit! Some were a little apprehensive at first, because it wasn’t made with our usual balsamic vinaigrette (a family favorite), but then they embraced the bright tang of the red wine vinegar. And how could they not? It complements the medley of Mediterranean veggies so well! There’s crunchy cucumber, juicy tomato, pungent onion, salty olives, and feta cheese mixed together with fresh parsley and basil.
I’m fond of this recipe because it simultaneously packs a ton of yummy veggies and herbs together while only taking ten minutes to make. In two simple steps, you’ll toss together a salad that’s worthy of a double-take at any picnic or dining table. Truly, it doesn’t matter if the weather’s hot or cold; this salad is downright satisfying.
Is Mediterranean Salad Healthy?
It is indeed fairly healthy since it’s full of fiber, vitamins, and minerals, plus there are no added sugars in the dressing. That said, this salad does contain sodium and saturated fat from the feta cheese, which is something to consider. To make it vegan, simply remove the feta cheese or use a plant-based version from a brand like Daiya or Violife. For some extra protein, add a cup of Air-Fryer Chickpeas, another food that’s popular in Mediterranean cuisine.
The Mediterranean Diet
Since I grew up in an Italian family, we’re accustomed to a mostly Mediterranean diet, but it’s become quite the health trend in recent years. The Mediterranean diet focuses on foods that are native to that region. It encourages consuming a variety of fruits, veggies, whole grains, nuts, legumes, healthy fats, and a small amount of dairy, poultry, eggs, and seafood. Being predominantly plant-based and full of classic Mediterranean ingredients, this salad fits right into the mix and can be enjoyed whether you’re on the diet or not. Even the herbs (parsley, basil, and oregano) have their roots in Mediterranean culture and cuisine.
How to make ahead and store
To make Mediterranean salad ahead of time, prep each ingredient and store in a separate container in the fridge for 1-2 days. When you’re ready to serve, follow the simple steps to assemble your salad and enjoy! For a salad that’s already made, dressing and all, I recommend eating it as soon as possible, within a day of making it, so it doesn’t get too soggy.
Serving Suggestions
How else can we spice up our Mediterranean salad? Well, for starters, we can pair it with a simple yet succulent protein like Air-Fryer Lamb Chops or Salmon Steak. Otherwise, we could go for a craving-conquering Chicken Gyro, Falafel Burger, Turkey Meatballs with Feta, or Tomato Rice Soup.
Ingredients
- 1 English cucumber halved and sliced
- 3 large Roma tomatoes chopped
- 1/2 onion thinly sliced
- 2 tablespoons fresh parsley chopped
- 2 tablespoons fresh basil chopped
- 3/4 cup kalamata olives halved
- 4 1/2 ounces feta cheese crumbled
- 3 tablespoons olive oil
- 2 1/2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt plus more to taste
- Freshly ground black pepper to taste
Instructions
- In a large salad bowl, mix the cucumbers, tomatoes, onion, parsley, basil, and olives.
- Add the feta cheese, olive oil, red wine vinegar, oregano, salt, and pepper. Toss everything together to combine and serve immediately.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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