Mediterranean Diet Fresh Spring Salad
Embrace the vibrant flavors of the Mediterranean with this Fresh Spring Salad, a refreshing and wholesome dish that's perfect for any occasion. Brimming with crisp mixed spring greens, juicy cherry tomatoes, crunchy cucumbers, sweet red bell peppers, and tangy red onions, this salad brings a burst of color and nutrition to your plate. Kalamata olives and crumbled feta cheese add a savory, authentic Mediterranean touch, while a zesty homemade dressing made with lemon juice, olive oil, and dried oregano ties everything together beautifully. Ready in just 20 minutes and packed with heart-healthy ingredients, this easy-to-make salad is a perfect choice for those following the Mediterranean Diet or simply seeking a light yet satisfying meal. Serve it chilled for a truly refreshing experience. Keywords: Mediterranean diet salad, fresh spring salad, healthy recipes, quick salad recipes.
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Recipe Information
Ingredients
- 4 cups Mixed spring greens
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 0.25 medium Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 2 tablespoons Lemon juice
- 3 tablespoons Olive oil
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by washing all of the fresh vegetables thoroughly under cold running water and pat them dry with a clean kitchen towel.
On a large cutting board, halve the cherry tomatoes and set them aside.
Slice the cucumber lengthwise to create two halves, then proceed to thinly slice each half crosswise to create half-moon shapes.
Core the red bell pepper, removing any seeds, then cut it into thin strips.
Peel and thinly slice the red onion into rings or half rings, depending on your preference.
In a large salad bowl, combine the mixed spring greens, tomatoes, cucumber, bell pepper, red onion, and olives.
Crumble the feta cheese over the top of the salad.
In a small bowl or measuring cup, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper until well emulsified.
Drizzle the dressing over the salad mixture and toss everything gently until all ingredients are well coated in the dressing.
Serve the salad immediately, or chill it in the refrigerator for up to 30 minutes before serving to allow the flavors to meld.
Nutrition Facts
Calories |
1216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.8 g | 122% | |
| Saturated Fat | 20.5 g | 102% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3813 mg | 166% | |
| Total Carbohydrate | 69.8 g | 25% | |
| Dietary Fiber | 36.1 g | 129% | |
| Total Sugars | 24.7 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 1229 mg | 95% | |
| Iron | 23.3 mg | 129% | |
| Potassium | 3706 mg | 79% | |
*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.
