Mediterranean Diet Fresh Rukola Salad
Elevate your dining experience with the vibrant and healthy Mediterranean Diet Fresh Rukola Salad! Packed with peppery arugula, juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and tangy feta cheese, this salad is a celebration of fresh, wholesome ingredients. Balanced with the savory notes of red onion and seasoned with a zesty dressing made from extra virgin olive oil, lemon juice, and dried oregano, this dish is ready in just 15 minutes, making it perfect for a quick lunch or side dish. Whether you're pursuing a Mediterranean lifestyle or simply craving a light, flavorful salad, this refreshing recipe delivers on taste and nutrition—a delightful choice for those who embrace healthy eating without compromising on flavor.
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Recipe Information
Ingredients
- 150 grams rukola (arugula)
- 200 grams cherry tomatoes
- 1 medium cucumber
- 50 grams kalamata olives
- 0.5 medium red onion
- 100 grams feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Thoroughly wash the rukola (arugula) under cool running water. Shake off excess water or use a salad spinner to dry it completely.
Halve the cherry tomatoes and set them aside.
Peel the cucumber and slice it into thin rounds or half-moons, depending on your preference.
Cut the kalamata olives in half to remove any pits (if not already pitted).
Slice the red onion finely and optionally soak it in cold water for 10 minutes to lessen its sharpness. Drain and set aside.
For the dressing, in a small bowl, whisk together extra virgin olive oil, lemon juice, dried oregano, sea salt, and black pepper until well combined.
In a large salad bowl, combine the rukola, cherry tomatoes, cucumber, olives, and red onion.
Crumble the feta cheese over the top of the salad.
Drizzle the prepared dressing evenly over the salad and gently toss everything together until well coated.
Serve immediately as a refreshing appetizer or as a side dish.
Nutrition Facts
Calories |
898 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.7 g | 101% | |
| Saturated Fat | 21.2 g | 106% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 2996 mg | 130% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 15.2 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 870 mg | 67% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1526 mg | 32% | |
*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.
