Heart-Healthy Fresh Mediterranean Salata
Bright, crisp, and bursting with flavor, the **Heart-Healthy Fresh Mediterranean Salata** is a symphony of nutrient-packed ingredients straight from the Mediterranean diet. Packed with crunchy cucumbers, sweet cherry tomatoes, tangy red onion, and vibrant red bell pepper, this wholesome salad is elevated by the briny richness of Kalamata olives and creamy crumbled feta cheese. Fresh parsley adds an aromatic touch, while a zesty dressing of extra virgin olive oil, fresh lemon juice, and dried oregano ties it all together. Served over a bed of crisp mixed salad greens, this no-cook recipe is not only quick to prepare in just 20 minutes but also a perfect balance of delicious and nutritious. Whether served as a light lunch, a refreshing side dish, or the star of a heart-healthy meal, this Mediterranean-inspired salad is sure to satisfy while supporting your wellness goals.
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Recipe Information
Ingredients
- 1 large Cucumber
- 250 grams Cherry tomatoes
- 0.5 medium Red onion
- 1 medium Red bell pepper
- 50 grams Kalamata olives
- 100 grams Feta cheese
- 20 grams Fresh parsley
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 100 grams Mixed salad greens
Instructions
Wash all the vegetables thoroughly under cold running water.
Peel the cucumber if desired, then dice it into small cubes and place it in a large salad bowl.
Halve the cherry tomatoes and add them to the bowl with the cucumber.
Thinly slice the red onion and red bell pepper, then add them to the salad mixture.
Pit and halve the Kalamata olives and add them to the bowl.
Crumble the feta cheese into medium-sized chunks and add it to the salad.
Finely chop the parsley and sprinkle it over the salad.
In a small bowl, whisk together the olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well combined.
Pour the dressing over the salad ingredients in the large bowl.
Gently toss everything together to ensure the dressing coats all components evenly.
Add the mixed salad greens to a serving platter, then top with the vegetable mixture.
Serve immediately, or refrigerate for up to an hour before serving to allow flavors to meld.
Nutrition Facts
Calories |
963 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.9 g | 101% | |
| Saturated Fat | 21.4 g | 107% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 3040 mg | 132% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 22.1 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 744 mg | 57% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 2085 mg | 44% | |
*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.
