Introduction
Fresh flavors, vibrant colors, and simple ingredients define the heart of a classic Mediterranean salad recipe. Rooted in coastal regions where fresh produce is celebrated daily, this salad reflects a lifestyle focused on balance, nourishment, and taste. Every bite feels light yet satisfying, making it a favorite choice for health focused meals and family gatherings alike.
Crisp vegetables, creamy cheese, and fragrant herbs come together in a way that feels effortless but deeply flavorful. Olive oil and lemon juice bring everything into harmony, creating a refreshing dish that works beautifully as a side or a light main meal. Each ingredient plays its role without overpowering the others.
Home kitchens around the world have embraced Mediterranean salad for its flexibility and nutritional value. Preparation takes very little time, yet the final result feels elegant and thoughtfully prepared. Whether served at lunch, dinner, or social events, this salad always feels appropriate and inviting.
Ingredients Needed
Below is a complete ingredients table with approximate calorie values per quantity used.
| Ingredient | Quantity | Calories |
|---|---|---|
| Fresh tomatoes | 2 cups chopped | 40 |
| Cucumber | 1 and a half cups sliced | 24 |
| Red onion | Half cup thin slices | 22 |
| Green bell pepper | Half cup chopped | 15 |
| Kalamata olives | Half cup sliced | 75 |
| Feta cheese | Three quarter cup crumbled | 300 |
| Fresh parsley | Quarter cup chopped | 5 |
| Extra virgin olive oil | Three tablespoons | 360 |
| Fresh lemon juice | Two tablespoons | 8 |
| Garlic | One small clove minced | 5 |
| Salt | To taste | 0 |
| Black pepper | To taste | 2 |
| Dried oregano | One teaspoon | 3 |
Step-by-Step Cooking Instructions
- Wash tomatoes, cucumber, parsley, and bell pepper thoroughly under running water.
- Chop tomatoes into medium sized pieces and place them in a large mixing bowl.
- Slice cucumber evenly and add it to the bowl with tomatoes.
- Add sliced red onion and chopped green bell pepper for crunch and mild sweetness.
- Mix in Kalamata olives, ensuring even distribution across the salad.
- Sprinkle minced garlic and dried oregano over the vegetables.
- Drizzle extra virgin olive oil evenly across the mixture.
- Add fresh lemon juice to brighten flavors naturally.
- Season with salt and black pepper according to taste.
- Gently toss everything together until well combined.
- Add crumbled feta cheese on top without overmixing.
- Finish with freshly chopped parsley for aroma and color.
- Allow the salad to rest for five minutes before serving so flavors blend well.
Tips for Customizing the Recipe
Mediterranean salad adapts easily to different tastes and dietary preferences. Small changes can create exciting variations while keeping the core flavors intact.
• Add grilled chicken or chickpeas for extra protein and a filling texture
• Use cherry tomatoes for a sweeter and juicier bite
• Replace feta with goat cheese for a creamier finish
• Include avocado slices for healthy fats and smooth texture
• Add roasted red peppers for deeper flavor
• Use red wine vinegar instead of lemon juice for a sharper taste
Seasoning adjustments also matter. Olive oil quality greatly affects flavor, so a good cold pressed option works best. Fresh herbs like basil or mint can replace parsley if desired.
Nutritional Information
The Mediterranean salad recipe is naturally rich in nutrients and healthy fats. Below is the approximate nutritional breakdown per serving.
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 |
| Protein | 9 grams |
| Carbohydrates | 14 grams |
| Fat | 26 grams |
| Fiber | 4 grams |
| Sodium | 420 mg |
Healthy fats from olive oil support heart health, while vegetables provide essential vitamins and antioxidants. Cheese adds calcium and protein, making the salad both nourishing and satisfying.
Serving Suggestions
Mediterranean salad fits seamlessly into many meals. Serve it alongside grilled fish, roasted chicken, or warm flatbread for a complete experience. It also works well as a standalone lunch when paired with hummus or whole grain bread.
Presentation matters. Use a wide bowl to show off colors and textures. Serve chilled for a refreshing summer dish or at room temperature for deeper flavor. For gatherings, prepare the vegetables ahead of time and add dressing just before serving to maintain freshness.
This salad also makes an excellent meal prep option. Store in an airtight container and consume within two days for best taste and texture.
Conclusion
A Mediterranean salad recipe brings simplicity and nourishment together in the most enjoyable way. Fresh vegetables, quality olive oil, and balanced seasoning create a dish that feels both comforting and energizing. Preparation stays quick while results remain impressive every time.
Regularly including this salad in meals encourages healthier eating habits without sacrificing flavor. Each ingredient contributes purposefully, allowing the dish to feel complete without complexity. Once added to your routine, this salad often becomes a reliable favorite for everyday meals and special occasions alike.
