Mediterranean Diet Cretan Salad
Bursting with vibrant colors and bold flavors, the Mediterranean Diet Cretan Salad is a refreshing tribute to the timeless cuisine of Crete. This wholesome recipe features juicy tomatoes, crisp cucumbers, and crunchy green bell peppers, paired with the briny tang of kalamata olives and capers. Creamy crumbled feta cheese adds a luscious touch, while a drizzle of extra virgin olive oil and red wine vinegar, seasoned with dried oregano, sea salt, and black pepper, brings all the flavors together. A sprinkle of fresh parsley enhances the dish with a hint of herbaceous freshness. Prepared in just 20 minutes with no cooking required, this classic salad is a delicious, healthy, and authentic way to embrace the Mediterranean diet. Perfect as a side dish or a light meal, it pairs wonderfully with grilled meats, fresh seafood, or a warm slice of crusty bread.
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Recipe Information
Ingredients
- 4 large tomatoes
- 2 medium cucumbers
- 1 small red onion
- 1 medium green bell pepper
- 100 grams kalamata olives
- 150 grams feta cheese
- 60 ml extra virgin olive oil
- 30 ml red wine vinegar
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons capers
Instructions
Wash all the fresh vegetables thoroughly.
Dice the tomatoes into medium-sized cubes and place them in a large salad bowl.
Peel the cucumbers if desired, slice them into rounds or half-moons, and add them to the bowl.
Thinly slice the red onion and add it to the salad.
Core the green bell pepper, remove seeds, and slice it into thin strips to add to the mixture.
Add the kalamata olives and capers to the salad bowl.
Crumble the feta cheese over the salad ingredients.
Drizzle the salad with extra virgin olive oil and red wine vinegar.
Sprinkle dried oregano, sea salt, and black pepper evenly over the salad.
Finely chop the fresh parsley and sprinkle it on top of the salad for garnish.
Gently toss all the ingredients together until well combined, ensuring the dressing coats the vegetables evenly.
Serve immediately, or allow the salad to rest for 10-15 minutes at room temperature before serving to let the flavors meld.
Nutrition Facts
Calories |
1426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.0 g | 151% | |
| Saturated Fat | 31.7 g | 158% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 134 mg | 44% | |
| Sodium | 5752 mg | 250% | |
| Total Carbohydrate | 72.3 g | 26% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 31.6 g | ||
| Protein | 32.4 g | 65% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1043 mg | 80% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2625 mg | 56% | |
*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.
