Low Fat Fresh Mediterranean Salata
Discover the vibrant flavors of the Mediterranean with this "Low Fat Fresh Mediterranean Salata," a crisp and refreshing salad that’s as nutritious as it is delicious. Bursting with juicy tomatoes, crunchy cucumbers, colorful bell peppers, and the briny bite of Kalamata olives, this low-fat recipe is packed with wholesome ingredients and Mediterranean charm. Fresh parsley and mint add an aromatic herbaceousness, while a simple lemon and extra virgin olive oil dressing ties everything together with a zesty, heart-healthy touch. Optional feta cheese lends a creamy, tangy finish for those who crave it. Ready in just 20 minutes with no cooking required, this colorful salad is perfect as a light appetizer, a side dish, or even a guilt-free snack. Its quick prep time, nutrient-dense ingredients, and bold flavors make it a go-to choice for healthy eating. Keywords: low fat salad, Mediterranean salad recipe, fresh vegetable salad, quick healthy salad, lemon olive oil dressing.
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Recipe Information
Ingredients
- 1 large Cucumber
- 3 medium Tomatoes
- 0.5 small Red onion
- 1 medium Red bell pepper
- 1 medium Green bell pepper
- 0.5 cup Kalamata olives
- 0.5 cup Fresh parsley
- 0.25 cup Fresh mint
- 3 tablespoons Lemon juice
- 2 tablespoons Extra virgin olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Feta cheese (optional)
Instructions
Wash all vegetables thoroughly under cold running water and pat dry with a clean kitchen towel.
Cut the cucumber into quarters lengthwise and then slice into bite-sized pieces. Transfer to a large mixing bowl.
Core the tomatoes, then dice into similar-sized pieces as the cucumber. Add to the bowl.
Finely slice the red onion and add it to the mixing bowl.
Cut the red and green bell peppers in half, remove the seeds and membranes, and then chop them into bite-sized pieces. Add them to the bowl.
Slice the Kalamata olives in half and add them to the vegetables in the bowl.
Chop the fresh parsley and fresh mint finely and add them to the mixture.
In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss everything together gently until the vegetables are thoroughly coated.
If desired, crumble the feta cheese on top of the salad and give it a light toss.
Taste and adjust the seasoning if necessary, then refrigerate the salad for at least 10 minutes to let the flavors meld.
Serve chilled as a refreshing appetizer or side dish.
Nutrition Facts
Calories |
1114 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.5 g | 111% | |
| Saturated Fat | 26.2 g | 131% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 3418 mg | 149% | |
| Total Carbohydrate | 67.5 g | 25% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 30.7 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 908 mg | 70% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2467 mg | 52% | |
*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.
