Mediterranean Diet Refreshing Yogurt Salad
Experience the vibrant flavors of the Mediterranean with this Refreshing Yogurt Salad, a perfect addition to your healthy eating routine. Featuring creamy Greek yogurt as the base, this recipe is packed with nutrient-rich fresh vegetables like cucumber, tomato, red onion, and bell pepper, all finely chopped for a delightful crunch. Aromatic herbs, including parsley and mint, infuse the salad with freshness, while a zesty blend of lemon juice and extra virgin olive oil creates a tangy, smooth dressing. Optional additions such as olives and crumbled feta cheese bring traditional Mediterranean flair, making this salad both versatile and irresistible. Ready in just 20 minutes with no cooking involved, this light, chilled dish is ideal for warm-weather meals, quick lunches, or as a side to grilled proteins. Enjoy a refreshing, nutrient-dense salad that embodies the heart-healthy Mediterranean diet!
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Recipe Information
Ingredients
- 1.5 cups Greek yogurt
- 1 large Cucumber
- 1 large Tomato
- 0.5 small Red onion
- 0.5 medium Bell pepper (any color)
- 0.25 cup Fresh parsley
- 0.25 cup Fresh mint leaves
- 2 tablespoons Lemon juice
- 1 tablespoon Extra virgin olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Olives (optional)
- 0.25 cup Feta cheese, crumbled (optional)
Instructions
Wash and dry all vegetables thoroughly.
Peel the cucumber and dice it into small pieces. You can also keep the peel on for added texture and nutrients if preferred.
Cut the tomato in half, remove the seeds, and dice into small pieces.
Finely chop the red onion and bell pepper.
Chop the fresh parsley and mint leaves finely.
In a large mixing bowl, combine the Greek yogurt, lemon juice, olive oil, salt, and black pepper. Mix well until smooth.
Add the diced cucumber, tomato, onion, bell pepper, parsley, and mint to the yogurt mixture. If using olives, chop them and add at this point.
Gently mix everything together until the vegetables are well coated with the yogurt dressing.
Taste and adjust the salt and pepper as needed.
If desired, sprinkle the salad with crumbled feta cheese right before serving.
Refrigerate for at least 15 minutes before serving to allow flavors to meld. Serve chilled.
Nutrition Facts
Calories |
834 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 65 mg | 22% | |
| Sodium | 4192 mg | 182% | |
| Total Carbohydrate | 72.8 g | 26% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 41.1 g | ||
| Protein | 42.7 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 920 mg | 71% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2101 mg | 45% | |
*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.
