Mediterranean Salad Recipe: Fresh, Healthy, and Vibrant

Introduction

Nothing screams freshness like a Mediterranean Salad. Bursting with crisp vegetables, briny olives, creamy feta, and a light olive oil dressing, this salad is a staple of Mediterranean cuisine. Perfect as a side dish, light lunch, or dinner accompaniment, it’s colorful, healthy, and full of flavor.

Mediterranean salads emphasize fresh, whole ingredients with simple, bold flavors. Olive oil, lemon juice, fresh herbs, and quality feta cheese bring everything together. Unlike heavy salads drenched in creamy dressings, this salad is light, refreshing, and quick to prepare — making it perfect for summer or anytime you want a nutrient-rich meal.

In this guide, you’ll learn to make a vibrant Mediterranean Salad with simple ingredients, plus tips, variations, and serving suggestions.

Ingredients

• 2 cups cherry tomatoes, halved
• 1 large cucumber, diced
• 1 small red onion, thinly sliced
• 1 cup Kalamata olives, pitted
• 1 cup feta cheese, crumbled
• 1/4 cup extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp dried oregano
• Salt and pepper, to taste
• Optional: fresh parsley or mint, chopped

Instructions

1. Prepare vegetables
   Wash and halve cherry tomatoes, dice cucumber, and thinly slice red onion. Place in a large salad bowl.
2. Add olives and feta
   Add Kalamata olives and crumbled feta cheese to the vegetables.
3. Make the dressing
   In a small bowl, whisk together olive oil, fresh lemon juice, dried oregano, salt, and pepper. Adjust seasoning to taste.
4. Combine salad
   Pour dressing over the salad and toss gently until all ingredients are coated evenly.
5. Add fresh herbs
   Optional: sprinkle chopped parsley or mint on top for extra freshness and flavor.
6. Serve
   Serve immediately, or chill for 15–20 minutes to allow flavors to meld. Perfect as a side dish or light meal.

Mediterranean Salad

A fresh and vibrant Mediterranean salad with tomatoes, cucumbers, olives, feta, and a light olive oil dressing.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 4 servings

Course: Salad, Snack

Cuisine: Greek, Mediterranean

Calories: 180

Ingredients Equipment Method Notes

Ingredients

  

Salad Ingredients

• 2 cups cherry tomatoes halved
• 1 large cucumber diced
• 1 red onion thinly sliced
• 1 cup Kalamata olives pitted
• 1 cup feta cheese crumbled
• ¼ cup extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh herbs optional: parsley or mint, chopped

Equipment

• Mixing bowls
• Whisk
• Knife
• Cutting board

Method

 

1. Wash and prepare vegetables: halve cherry tomatoes, dice cucumber, thinly slice red onion.
2. Add Kalamata olives and crumbled feta to the vegetables.
3. Whisk together olive oil, lemon juice, oregano, salt, and pepper for the dressing.
4. Pour dressing over salad and toss gently until evenly coated.
5. Optional: sprinkle fresh herbs on top for extra flavor.
6. Serve immediately or chill for 15–20 minutes before serving.

Notes

Use fresh, ripe vegetables and good-quality olive oil for best flavor.

Tips for the Best Mediterranean Salad

• Use fresh, ripe vegetables for the best flavor.
• Good quality olive oil makes a big difference in taste.
• Do not overdress — the salad should remain light and fresh.
• Optional additions: roasted red peppers, artichoke hearts, or a handful of pine nuts for extra texture.

Variations

• Greek-Style Salad: Add green bell pepper slices and capers.
• Quinoa Mediterranean Salad: Add cooked quinoa to make it a hearty, protein-packed main dish.
• Avocado Mediterranean Salad: Add diced avocado for creaminess and extra healthy fats.

Serving Suggestions

• Side Dish: Perfect alongside grilled chicken, fish, or lamb.
• Lunch Bowl: Serve with hummus and pita for a complete Mediterranean meal.
• Picnic Friendly: Pack in a container for a refreshing outdoor meal.

Fun Facts

• Mediterranean diets are linked to heart health and longevity, with olive oil, fresh vegetables, and lean proteins as key ingredients.
• The combination of salty feta and briny olives with fresh vegetables is a hallmark of Greek and Mediterranean cuisine.
• This salad is highly versatile — you can customize it with seasonal vegetables and different herbs.