Perfectly Balanced Mediterranean Salad Recipe

Looking for a fresh and nutritious recipe that can be enjoyed as a light lunch or side dish? Try this delicious and healthy Mediterranean salad! This versatile salad is packed with vibrant flavors and refreshing ingredients. It’s the perfect way to enjoy all the best elements of Mediterranean cuisine.

Cooking Time: 15 minutes Servings: 4

Ingredients

• 3 cups mixed greens (such as spinach, arugula, and romaine lettuce)
• 1 large cucumber, sliced into thin rounds
• 1 ripe tomato, diced into small cubes
• 1/2 red onion, finely chopped
• 1/4 cup pitted kalamata olives
• 1/2 cup feta cheese, crumbled
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 1 teaspoon dried oregano (optional)
• Salt and pepper to taste

Instructions

1. In a large mixing bowl, combine the mixed greens, cucumber slices, diced tomato, finely chopped red onion, pitted olives, and crumbled feta cheese.
2. In a small jar or container with a tight-fitting lid, mix together olive oil, lemon juice, dried oregano (if using), salt, and pepper. Shake well to combine thoroughly.
3. Pour the dressing over the salad ingredients and toss everything together gently until all the vegetables are evenly coated with the dressing.
4. Let the salad sit for about 5 minutes so that the flavors can meld nicely before serving. This is optional but recommended for enhanced flavor.
5. Serve the Mediterranean salad immediately. It’s best when freshly made, but it can also be stored in an airtight container for up to 24 hours if you prefer to prepare it ahead of time.

Why You'll Love This Recipe

The key to this Mediterranean salad is its simplicity and freshness. Each ingredient adds something unique to the dish, creating a harmonious balance of flavors that are both satisfying and light. The refreshing combination of crisp greens, crunchy cucumber, juicy tomato, and sweet red onion provides a delightful texture contrast. Pitted olives add a salty tang while feta cheese brings a mild creaminess that complements all other components beautifully.

The dressing is the real star here because it ties everything together with its zesty lemon flavor and rich olive oil base. The combination of these two ingredients creates an authentic taste experience reminiscent of traditional Mediterranean cuisine, making each bite more exciting than the last!

Nutritional Information

Since we're focusing on a balanced recipe, let's take a moment to consider its nutritional profile. This salad is low in calories but high in essential vitamins and minerals such as vitamin C found in tomatoes and feta cheese, which are known for boosting the immune system; along with antioxidants present in olive oil that help fight free radicals. Additionally, it contains healthy fats from olives and proteins from feta ensuring a well-rounded meal.

Variations & Tips

• For extra creaminess: Add some cooked chickpeas or kidney beans for added texture and protein content.
• To make it spicier: Include some finely chopped fresh parsley or mint leaves along with the red onion, enhancing both color appeal and flavor profile.
• If you prefer something milder: Omit the feta cheese entirely to maintain a lighter taste.

Conclusion

This Mediterranean salad is not just about putting together some tasty ingredients; it's also an opportunity for personalization. Whether you're looking to enhance your lunch break or want something different for dinner, this recipe offers the perfect balance of flavors and textures that will delight both beginners and seasoned cooks alike.