🥗 Mediterranean Salad
📝 Description:
This Mediterranean Salad is a vibrant, refreshing blend of crisp vegetables, salty feta cheese, and briny olives, all tossed in a zesty lemon-oregano dressing. It’s quick to prepare, full of texture, and perfect as a side or a light main dish. Healthy, simple, and irresistibly fresh!
🛒 Ingredients:
For the Salad:
- 🥒 1 cucumber, sliced
- 🍅 1 cup cherry tomatoes, halved
- 🧅 1 small red onion, thinly sliced
- 🟡 1 yellow bell pepper, diced
- 🫒 ½ cup Kalamata olives
- 🧀 1 cup feta cheese, cubed or crumbled
- 🌿 2 tbsp fresh parsley, chopped
For the Dressing:
- 🍋 2 tbsp lemon juice (freshly squeezed)
- 🍷 3 tbsp extra-virgin olive oil
- 🧄 1 garlic clove, minced
- 🧂 1 tsp salt
- 🫛 ½ tsp black pepper
- 🥄 1 tsp dried oregano
🧑🍳 Instructions:
- Make the dressing:
In a small bowl or jar, whisk together lemon juice, olive oil, garlic, salt, pepper, and oregano until emulsified. - Assemble the salad:
In a large bowl, combine cucumber, cherry tomatoes, red onion, bell pepper, olives, and feta cheese. - Dress the salad:
Pour the dressing over the salad and toss gently to combine. Let it sit for 10–15 minutes to allow flavors to meld. - Finish & serve:
Garnish with chopped parsley and serve chilled or at room temperature.
💡 Notes & Tips:
- Marinate the onions: Soak sliced red onion in lemon juice for 10 minutes to soften the bite and add extra tang.
- Feta tip: For best texture, use block feta and cube it yourself.
- Add protein: Add grilled chicken, tuna, or chickpeas for a more filling meal.
- Make it vegan: Omit the feta or replace with vegan cheese alternatives.
- Great for meal prep: Stays crisp and flavorful for 2–3 days in the fridge.
🍽 Servings:
- Serves 4–6 as a side dish
- Serves 2–3 as a main salad
🔍 Nutritional Info (Per Serving as Side, Approximate):
- Calories: 180
- Protein: 5g
- Fat: 14g
- Carbs: 8g
- Fiber: 2g
- Sugar: 4g
(Values may vary depending on feta and olive amounts)
🌟 Health Benefits:
- Rich in antioxidants: From colorful vegetables and olive oil.
- Heart-healthy fats: Thanks to extra-virgin olive oil and olives.
- Calcium and protein: From feta cheese.
- Low-carb & naturally gluten-free
- High water content: A hydrating, refreshing salad for warm days.
❓ Q & A:
Q: Can I make this salad ahead of time?
A: Yes! It keeps well for 2–3 days in the fridge. For freshest texture, add feta and dressing just before serving.
Q: What other veggies can I add?
A: Try artichoke hearts, roasted red peppers, radishes, or baby spinach.
Q: Can I use bottled lemon juice?
A: Fresh lemon juice is recommended for best flavor, but bottled will work in a pinch.
Q: Is this salad keto-friendly?
A: Yes! It’s naturally low in carbs and fits well in most low-carb and Mediterranean diets.
Q: What pairs well with this salad?
A: Grilled meats, fish (like salmon or shrimp), pita bread, hummus, or falafel.