Mediterranean Diet Tomatensalat
Bursting with vibrant flavors and fresh, wholesome ingredients, this Mediterranean Diet Tomatensalat is the ultimate summer-inspired salad. Featuring juicy ripe tomatoes, crisp cucumber, tangy red onion, and briny kalamata olives, this dish is perfectly balanced with a drizzle of extra virgin olive oil and red wine vinegar. Fresh parsley and basil add a fragrant herbal note, while a sprinkle of creamy feta cheese (if you choose) takes it to the next level. Ready in just 15 minutes with no cooking required, this light yet satisfying salad is ideal as a refreshing side dish or a healthy, standalone meal. Perfect for fans of the Mediterranean diet, it's a deliciously nutritious way to highlight seasonal produce and enjoy a burst of sunshine on your plate. Keywords: Mediterranean diet, tomatensalat, healthy summer salad, fresh tomato salad, quick and easy recipes.
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Recipe Information
Ingredients
- 500 g ripe tomatoes
- 1 small red onion
- 1 medium cucumber
- 3 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 2 tbsp fresh parsley
- 2 tbsp fresh basil leaves
- 50 g kalamata olives (pitted and halved)
- 50 g feta cheese (optional)
- 0.5 tsp sea salt
- 0.25 tsp black pepper
Instructions
Wash and dry the produce. Slice the tomatoes into bite-sized wedges and place them in a large mixing bowl.
Peel the red onion and slice it into thin rings. Add the onion to the bowl with the tomatoes.
Cut the cucumber in half lengthwise, then slice it into thin half-moons. Add to the bowl.
Chop the fresh parsley and basil leaves, and sprinkle them over the vegetables.
Add the halved kalamata olives to the bowl. If using feta cheese, crumble it over the salad at this point.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, sea salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients and gently toss everything together until well combined.
Let the salad sit for 5-10 minutes to allow the flavors to meld. Adjust seasoning if necessary.
Serve the salad immediately as a side dish or light meal. Enjoy!
Nutrition Facts
Calories |
783 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.8 g | 84% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 45 mg | 15% | |
| Sodium | 2465 mg | 107% | |
| Total Carbohydrate | 43.3 g | 16% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 22.0 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 408 mg | 31% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1796 mg | 38% | |
*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.
