Mediterranean Diet Fresh and Zesty Summer Salad
Brighten up any meal with this *Mediterranean Diet Fresh and Zesty Summer Salad*, a vibrant and healthy dish that's bursting with color and bold flavors. Packed with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and zesty red onion, this salad is elevated by the briny richness of Kalamata olives and creamy crumbled feta cheese. Tossed in a refreshing homemade dressing of extra virgin olive oil, freshly squeezed lemon juice, minced garlic, and aromatic dried oregano, every bite is a Mediterranean delight. Perfect for a quick 15-minute prep, this salad is naturally gluten-free and vegetarian, making it an ideal side dish for summer barbecues, Mediterranean-themed dinners, or a light, refreshing lunch. Serve immediately or let it chill to let the flavors meld—it's a taste of the sunny Mediterranean, bowl after bowl!
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Recipe Information
Ingredients
- 1 large Cucumber
- 250 grams Cherry tomatoes
- 1 medium Red bell pepper
- 1 small Red onion
- 100 grams Kalamata olives
- 100 grams Feta cheese
- 0.5 cup Fresh parsley
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 clove Garlic
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Start by preparing the vegetables. Peel the cucumber if desired and dice it into small cubes. Place in a large mixing bowl.
Halve the cherry tomatoes and add to the bowl with the cucumbers.
Core and dice the red bell pepper into small pieces and add to the bowl.
Thinly slice the red onion and add to the vegetables in the bowl.
Slice the Kalamata olives into halves and crumble the feta cheese if not pre-crumbled, then add both to the salad mixture.
Finely chop the fresh parsley and sprinkle over the salad.
In a small mixing bowl, combine the extra virgin olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper. Whisk thoroughly to make a dressing.
Pour the dressing over the salad and toss well to ensure all ingredients are evenly coated.
Taste and adjust seasoning if necessary.
Serve immediately or refrigerate for 30 minutes for the flavors to meld together before serving.
Enjoy your fresh and zesty Mediterranean summer salad!
Nutrition Facts
Calories |
1104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.1 g | 118% | |
| Saturated Fat | 23.0 g | 115% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 3637 mg | 158% | |
| Total Carbohydrate | 57.7 g | 21% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 23.2 g | ||
| Protein | 22.7 g | 45% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 783 mg | 60% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1962 mg | 42% | |
*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.
