Mediterranean Diet Fresh Zucchini Salad
Bright, crunchy, and bursting with Mediterranean flavors, this Fresh Zucchini Salad is a vibrant addition to any healthy meal plan. Perfectly aligned with the Mediterranean diet, this no-cook recipe highlights the natural sweetness of thinly sliced zucchini, paired with juicy cherry tomatoes, crisp cucumber, tangy Kalamata olives, and creamy feta cheese (optional). Tossed in a zesty lemon-olive oil dressing with a sprinkle of oregano, this refreshing salad is ready in just 20 minutes, making it ideal for busy weeknights or a quick lunch. Elevate it with fresh parsley for an herby kick and serve as a light appetizer, side dish, or even a standalone lunch. Packed with nutrients and bold flavors, this zucchini salad is a deliciously simple way to savor the tastes of the Mediterranean!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium Fresh zucchini
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.25 cup Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese (optional)
- 0.5 cup Fresh parsley leaves
- 2 tablespoons Lemon juice
- 3 tablespoons Extra virgin olive oil
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Wash the zucchini thoroughly under cold water. Using a sharp knife or a mandoline, slice the zucchini into thin rounds and place them in a large salad bowl.
Rinse and halve the cherry tomatoes. Add them to the bowl with the zucchini.
Peel the cucumber, if desired, and cut it into small chunks or dice. Add the cucumber to the salad bowl.
Thinly slice the red onion and add it to the bowl, ensuring the rings break apart to distribute evenly throughout the salad.
Pit the Kalamata olives and slice them in half. Add them to the salad mixture.
If using, crumble the feta cheese and sprinkle it over the salad.
Chop the fresh parsley leaves and add them to the salad for a burst of herbal freshness.
In a small bowl, whisk together the lemon juice, extra virgin olive oil, dried oregano, salt, and black pepper to make the vinaigrette.
Pour the vinaigrette over the salad ingredients and gently toss everything together until the salad is evenly coated.
Taste and adjust seasoning with more salt and pepper if desired. Serve immediately or allow the flavors to meld for 10 minutes before serving.
Nutrition Facts
Calories |
1158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.3 g | 129% | |
| Saturated Fat | 28.3 g | 142% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4038 mg | 176% | |
| Total Carbohydrate | 49.0 g | 18% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 20.9 g | ||
| Protein | 27.6 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1009 mg | 78% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2554 mg | 54% | |
*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.
