Mediterranean Diet Salade de Tomates
Savor the vibrant flavors of the Mediterranean with this 'Mediterranean Diet Salade de Tomates' recipe, an effortless and refreshing tomato salad that’s packed with wholesome ingredients. Featuring juicy, ripe tomatoes, crisp cucumber slices, and delicate red onion, this dish is elevated with a zesty dressing of extra virgin olive oil and red wine vinegar. Fresh basil and parsley lend an aromatic touch, while optional additions like salty Kalamata olives and creamy feta cheese bring indulgent depth. Ready in just 15 minutes with no cooking required, this healthy salad embodies the simplicity and heart-healthy benefits of the Mediterranean diet. Perfect as a side dish or light main, it’s a must-try for summer gatherings or quick weeknight meals.
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Recipe Information
Ingredients
- 4 large Ripe tomatoes
- 0.5 medium Red onion
- 1 medium Cucumber
- 3 tablespoons Extra virgin olive oil
- 1.5 tablespoons Red wine vinegar
- 10 leaves Fresh basil leaves
- 0.25 cup Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Kalamata olives (optional)
- 0.5 cup Feta cheese (optional)
Instructions
Wash and dry the tomatoes, cucumber, and herbs.
Cut the tomatoes into wedges and place them in a large mixing bowl.
Peel and thinly slice the red onion, then add to the bowl with the tomatoes.
Slice the cucumber in half lengthwise, remove seeds if desired, and slice into half-moons. Add to the bowl.
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, salt, and black pepper.
Pour the dressing over the tomato mixture and gently toss to combine.
Chop the fresh basil leaves and parsley, then sprinkle over the salad.
If using, add the Kalamata olives and crumbled feta cheese to the salad.
Gently toss the salad once more to ensure an even distribution of ingredients.
Serve immediately or let the flavors meld for a few minutes before serving.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.5 g | 107% | |
| Saturated Fat | 26.0 g | 130% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 3416 mg | 149% | |
| Total Carbohydrate | 51.9 g | 19% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 27.3 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 791 mg | 61% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 2403 mg | 51% | |
*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.
