Mediterranean Diet Tomato and Onion Salad
Bright, fresh, and bursting with flavor, the Mediterranean Diet Tomato and Onion Salad is a must-try dish that embodies healthy eating with simplicity and flair. Featuring juicy ripe tomatoes and crisp red onions, this salad is elevated with a tangy homemade dressing made from extra virgin olive oil, red wine vinegar, and a touch of dried oregano. Fresh parsley adds a pop of color and herbaceous vibrancy, while the seasoning of salt and black pepper brings everything together perfectly. Ready in just 15 minutes with no cooking required, this Mediterranean-inspired salad is a fantastic side dish for grilled proteins, a refreshing addition to your picnic spread, or even a light appetizer. Embrace the wholesome essence of the Mediterranean diet with this quick and easy recipe!
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Recipe Information
Ingredients
- 4 medium ripe tomatoes
- 1 medium red onion
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the tomatoes thoroughly under running water and pat them dry with a clean kitchen towel.
Slice the tomatoes into thin wedges and place them in a mixing bowl.
Peel the red onion and slice it into thin rings. Add the onion rings to the bowl with the tomatoes.
Finely chop the fresh parsley and set it aside for garnish.
In a small bowl or jar, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper until well combined to create the dressing.
Pour the dressing over the tomatoes and onions in the mixing bowl.
Toss the salad gently to coat all the ingredients evenly with the dressing.
Transfer the salad to a serving plate or bowl and sprinkle the chopped parsley over the top as garnish.
Serve immediately or allow the salad to sit for 10-15 minutes to let the flavors meld. Enjoy!
Nutrition Facts
Calories |
513 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.3 g | 56% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1215 mg | 53% | |
| Total Carbohydrate | 32.7 g | 12% | |
| Dietary Fiber | 8.7 g | 31% | |
| Total Sugars | 18.4 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1457 mg | 31% | |
*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.
