Fresh Mediterranean Salata
Transport your taste buds to the sunny shores of the Mediterranean with our Fresh Mediterranean Salata recipe, a vibrant and refreshing medley of crisp vegetables, tangy feta cheese, briny kalamata olives, and fragrant fresh herbs. Perfectly tossed with a light and zesty dressing made from extra virgin olive oil and lemon juice, this quick and easy no-cook salad comes together in just 15 minutes, making it ideal for busy weeknights or elegant gatherings. Bursting with flavor from juicy vine-ripened tomatoes, crunchy cucumbers, and a sprinkle of oregano, this wholesome dish is a true celebration of Mediterranean cuisine. Serve it as a healthy side or pair it with warm pita bread for an irresistible, light main course.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 1 large cucumber
- 4 medium vine tomatoes
- 0.5 large red onion
- 1 medium green bell pepper
- 0.5 cup kalamata olives
- 0.75 cup feta cheese
- 0.25 cup fresh parsley
- 1 teaspoon oregano
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash all the vegetables thoroughly under cold water.
Peel the cucumber if desired, slice it in half lengthwise, and remove the seeds with a spoon. Then slice thinly into half-moon shapes.
Cut the vine tomatoes into medium-sized wedges.
Thinly slice the red onion and set aside.
Deseed the green bell pepper and cut it into thin strips.
In a large salad bowl, combine the cucumber, tomatoes, red onion, and green bell pepper.
Add the kalamata olives to the mixture.
Crumble the feta cheese over the salad.
Finely chop the fresh parsley and sprinkle it over the salad along with the oregano.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and black pepper until well combined.
Drizzle the dressing over the salad and gently toss to ensure everything is coated evenly.
Allow the salad to sit for about 10 minutes before serving to let the flavors meld together.
Serve immediately or refrigerate for up to 2 hours before serving.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.6 g | 29% | |
| Saturated Fat | 6.7 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 1009 mg | 44% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 6.4 g | ||
| Protein | 6.7 g | 13% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 206 mg | 16% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 538 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
