Mediterranean Diet Tomato and Spinach Salad
Bursting with vibrant colors and Mediterranean flavors, this Tomato and Spinach Salad is a refreshing, nutrient-packed dish perfect for any meal. Featuring a crisp base of baby spinach complemented by juicy cherry tomatoes, crunchy cucumber, and tangy red onion, this salad is elevated by the briny richness of kalamata olives and creamy crumbled feta cheese. Drizzled with a zesty dressing made from extra virgin olive oil, lemon juice, and a hint of oregano, this recipe is a celebration of fresh, wholesome ingredients central to the Mediterranean diet. Quick and easy to prepare in just 15 minutes, it’s ideal as a light lunch, a side dish, or a vibrant addition to your table when entertaining. Healthy, delicious, and full of flavor, this salad demonstrates the best of Mediterranean cuisine.
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Recipe Information
Ingredients
- 4 cups baby spinach
- 2 cups cherry tomatoes
- 0.25 medium red onion
- 1 medium cucumber
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and dry the baby spinach leaves, then place them in a large salad bowl.
Slice the cherry tomatoes in half and add them to the bowl.
Thinly slice the red onion and add it to the salad.
Peel and dice the cucumber into bite-sized pieces and add them to the bowl.
Drain the kalamata olives and add them to the salad.
Crumble the feta cheese over the top of the vegetables.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently to mix all the ingredients well.
Serve immediately or let it sit for 10 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
995 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.1 g | 114% | |
| Saturated Fat | 19.9 g | 99% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3575 mg | 155% | |
| Total Carbohydrate | 39.5 g | 14% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 13.3 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 686 mg | 53% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1141 mg | 24% | |
*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.
