Mediterranean Diet Roman Salad
Transport your taste buds to the sun-soaked coasts of the Mediterranean with this vibrant Mediterranean Diet Roman Salad. Packed with crisp Romaine lettuce, juicy cherry tomatoes, refreshing cucumber, and bold red onion, this salad bursts with fresh, wholesome flavors. The addition of Kalamata olives and crumbled feta cheese brings a tangy and slightly salty punch, perfectly complemented by a zesty homemade vinaigrette infused with extra virgin olive oil, red wine vinegar, and aromatic dried oregano. Ready in just 20 minutes, this nutrient-rich dish is a Mediterranean delight that fits seamlessly into a healthy lifestyle. Perfect as a refreshing side or a light main course, this salad is a celebration of simple, flavorful ingredients ideal for any meal.
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Recipe Information
Ingredients
- 1 head Romaine lettuce
- 1 medium Cucumber
- 250 grams Cherry tomatoes
- 0.5 medium Red onion
- 100 grams Kalamata olives
- 100 grams Feta cheese
- 60 ml Extra virgin olive oil
- 30 ml Red wine vinegar
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the Romaine lettuce thoroughly under cold water, pat dry with a clean kitchen towel or use a salad spinner to remove excess water.
Chop or tear the Romaine lettuce into bite-sized pieces and place them in a large salad bowl.
Peel the cucumber and slice it into thin rounds. Add the cucumber slices to the bowl with the lettuce.
Halve the cherry tomatoes and add them to the salad bowl.
Peel and thinly slice the red onion, then scatter the slices over the salad.
Pit the Kalamata olives if they're not already pitted, and slice them in half. Add them to the salad bowl.
Crumble the Feta cheese over the salad.
In a small mixing bowl or a jar with a lid, combine the extra virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper. Whisk or shake well to emulsify the dressing.
Pour the vinaigrette over the salad and toss gently to combine all ingredients and ensure they are well-coated with dressing.
Taste and adjust seasoning if necessary. Serve immediately or chill in the refrigerator for up to 30 minutes before serving for a more refreshing taste.
Nutrition Facts
Calories |
1212 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.0 g | 136% | |
| Saturated Fat | 24.9 g | 124% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 3777 mg | 164% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 17.3 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 902 mg | 69% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2246 mg | 48% | |
*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.
