Mediterranean Diet Fresh Tomato and Cucumber Salad
Bright, crisp, and bursting with Mediterranean flavor, this Fresh Tomato and Cucumber Salad is a quick and healthy side dish that’s perfect for any occasion. Featuring juicy cherry tomatoes, cool cucumbers, tangy red onions, and salty Kalamata olives, this salad is elevated with a sprinkle of creamy feta cheese and fresh parsley. A simple yet vibrant dressing of extra virgin olive oil, red wine vinegar, and dried oregano ties everything together, creating a refreshing dish that’s as nourishing as it is delicious. Ready in just 15 minutes with no cooking required, this Mediterranean diet-friendly recipe makes a great addition to your weekly meal prep, summer barbecues, or light lunches. Enjoy every bite of this colorful and wholesome salad, brimming with the classic flavors of the Mediterranean. Perfect for pairing with grilled fish, chicken, or grains!
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Recipe Information
Ingredients
- 2 cups Cherry tomatoes
- 1 large Cucumber
- 0.5 Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 0.25 cup Fresh parsley
- 3 tablespoons Extra virgin olive oil
- 1 tablespoon Red wine vinegar
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by washing all fresh produce thoroughly. Slice the cherry tomatoes in halves and transfer them to a large salad bowl.
Peel the cucumber if desired for a softer texture, then slice it lengthwise into quarters and chop into small bite-sized pieces. Add to the bowl with the tomatoes.
Dice the red onion into small pieces. To reduce the intensity, rinse under cold water and drain before adding to the salad bowl.
Slice the Kalamata olives in halves and combine them with the other ingredients in the bowl.
Crumble the feta cheese into small chunks and add to the mixture.
Finely chop the fresh parsley and sprinkle it over the salad.
In a separate small bowl or jar, combine the extra virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper.
Whisk the dressing well or shake the jar with the lid tightly closed until emulsified.
Pour the dressing over the salad and gently toss all ingredients to ensure an even coating.
Let the salad sit for about 5 minutes before serving to allow the flavors to meld together. Serve fresh.
Nutrition Facts
Calories |
1017 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.5 g | 115% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3499 mg | 152% | |
| Total Carbohydrate | 45.8 g | 17% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 18.0 g | ||
| Protein | 17.3 g | 35% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 636 mg | 49% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1609 mg | 34% | |
*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.
