Mediterranean Diet Fresh Garden Vegetable Salad
Bursting with vibrant colors and fresh flavors, this Mediterranean Diet Fresh Garden Vegetable Salad is a wholesome celebration of seasonal produce. Featuring crisp cucumber, juicy cherry tomatoes, crunchy red bell pepper, and tangy red onion, this salad is perfectly balanced by the briny goodness of kalamata olives and creamy crumbled feta cheese. Dressed with a simple yet flavorful combination of extra virgin olive oil, zesty lemon juice, and aromatic dried oregano, it embodies the heart-healthy simplicity of Mediterranean cuisine. Ready in just 20 minutes with no cooking required, this recipe is perfect for a refreshing side dish or a light, satisfying meal. Sprinkle with fresh parsley for a fragrant finish and serve immediately or chilled for an even more refreshing treat. Ideal for those seeking a nutritious, low-carb, and flavor-packed option, this salad is a go-to recipe for Mediterranean diet enthusiasts.
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Recipe Information
Ingredients
- 1 large cucumber
- 250 grams cherry tomatoes
- 1 medium red bell pepper
- 0.5 large red onion
- 100 grams kalamata olives
- 100 grams feta cheese
- 60 milliliters extra virgin olive oil
- 30 milliliters lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 15 grams fresh parsley
Instructions
Wash and dry all fresh vegetables before starting.
Peel the cucumber and slice it into thin rounds or half-moons. Place the slices in a large salad bowl.
Halve the cherry tomatoes and add them to the bowl with the cucumber.
Core and finely slice the red bell pepper into thin strips, then add them to the salad bowl.
Peel and finely slice the red onion into thin rings. Add the onion slices to the vegetable mixture.
Add the kalamata olives into the salad mix, ensuring they've been pitted and rinsed.
Crumble the feta cheese and evenly distribute it over the salad.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper until well combined.
Pour the dressing over the salad and toss gently to ensure all ingredients are well coated.
Finely chop the fresh parsley and sprinkle it over the top of the salad for a garnish.
Serve immediately or chill in the fridge for later enjoyment.
Nutrition Facts
Calories |
1200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.9 g | 136% | |
| Saturated Fat | 25.0 g | 125% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 3626 mg | 158% | |
| Total Carbohydrate | 52.7 g | 19% | |
| Dietary Fiber | 16.4 g | 59% | |
| Total Sugars | 21.5 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 748 mg | 58% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1775 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.
