Mediterranean Diet Fresh Tomato and Onion Salad
Bring the vibrant flavors of the Mediterranean to your table with this "Mediterranean Diet Fresh Tomato and Onion Salad," a quick and refreshing recipe perfect for warm weather or as a healthy side dish. Featuring juicy, ripe tomatoes and crisp red onions, this salad is dressed with a harmonious blend of extra-virgin olive oil, red wine vinegar, and a touch of sea salt and black pepper. Fresh basil and oregano add an herbal complexity that elevates every bite. Ready in just 15 minutes with no cooking required, this dish is a celebration of simplicity and garden-fresh ingredients. Whether paired with grilled meats, served alongside crusty bread, or enjoyed on its own, this salad is a Mediterranean delight that's as nutritious as it is delicious. Perfect for those following a heart-healthy Mediterranean diet or anyone looking for a splash of freshness on their plate.
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Recipe Information
Ingredients
- 4 medium ripe tomatoes
- 1 medium red onion
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon red wine vinegar
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 6 leaves fresh basil leaves
- 1 teaspoon fresh oregano leaves
Instructions
Wash the tomatoes thoroughly under running water and pat them dry with a clean kitchen towel.
Cut the tomatoes into bite-sized wedges ensuring even slices, and place them in a large mixing bowl.
Peel the red onion and slice it thinly into rings or half-rings, depending on preference. Add the onion to the bowl with the tomatoes.
In a small mixing bowl, whisk together the extra-virgin olive oil, red wine vinegar, sea salt, and black pepper until the vinaigrette is well combined.
Pour the vinaigrette over the tomatoes and onions in the mixing bowl.
Gently toss the salad with a pair of salad tongs or large spoons to ensure even coating of the dressing on the tomatoes and onions.
Tear the fresh basil leaves and oregano leaves with your hands to avoid bruising and add them to the salad.
Give the salad one final gentle toss to incorporate the herbs.
Let the salad sit for about 5-10 minutes to allow the flavors to meld together.
Serve the tomato and onion salad immediately for the best flavor and freshness.
Nutrition Facts
Calories |
504 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1194 mg | 52% | |
| Total Carbohydrate | 32.2 g | 12% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 18.3 g | ||
| Protein | 6.1 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1398 mg | 30% | |
*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.
