Heart-Healthy Mediterranean Tomato and Olive Salad
Bright, fresh, and bursting with flavor, this Heart-Healthy Mediterranean Tomato and Olive Salad is the perfect dish to elevate your meals. Featuring a vibrant mix of juicy ripe tomatoes, crisp cucumber, tangy red onion, and briny kalamata olives, this salad boasts Mediterranean-inspired goodness in every bite. Tossed with a simple yet zesty dressing of extra virgin olive oil and fresh lemon juice, and garnished with fragrant parsley, mint, and creamy crumbled feta cheese, it’s a refreshing side dish that’s ready in just 15 minutes. Low in saturated fat, naturally gluten-free, and brimming with antioxidants, this salad is not only delicious but also a perfect choice for those looking to embrace heart-healthy eating. Serve it alongside grilled dishes, or enjoy it as a light, flavorful lunch for a taste of the Mediterranean on your plate.
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Recipe Information
Ingredients
- 4 medium ripe tomatoes
- 1 medium cucumber
- 0.5 red onion
- 0.5 cup kalamata olives
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup feta cheese
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the tomatoes and cucumber thoroughly under cold running water.
Cut the tomatoes into wedges and transfer them to a large mixing bowl.
Peel the cucumber if desired, then slice it into thin rounds. Add it to the bowl with the tomatoes.
Peel the red onion and slice it thinly. Add the onion slices to the bowl.
Add the kalamata olives to the mixture. You can leave them whole or slice them in half for easier eating.
In a small bowl, whisk together extra virgin olive oil and fresh lemon juice until well combined.
Pour the olive oil and lemon juice dressing over the salad ingredients in the large bowl.
Chop the fresh parsley and fresh mint finely and add them to the salad.
Crumble the feta cheese over the top of the salad ingredients.
Season the salad with salt and black pepper, adjusting to taste.
Gently toss all the ingredients together until evenly coated with dressing.
Serve immediately as a refreshing side dish or over a bed of greens for a light meal.
Nutrition Facts
Calories |
802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.6 g | 87% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 2484 mg | 108% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 16.6 g | 59% | |
| Total Sugars | 20.1 g | ||
| Protein | 12.7 g | 25% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 433 mg | 33% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1769 mg | 38% | |
*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.
