Mediterranean Diet Vegetable Tartare
Bright, colorful, and bursting with fresh flavors, this Mediterranean Diet Vegetable Tartare is a stunning no-cook recipe that’s as healthy as it is delicious. Featuring finely diced cucumber, tomato, red bell pepper, and red onion, along with kalamata olives, capers, and a fragrant mix of parsley and basil, this dish is a true celebration of Mediterranean-style eating. A drizzle of high-quality extra virgin olive oil and a splash of zesty lemon juice tie it all together, while sea salt and black pepper add balance to the vibrant flavors. Perfectly portioned using a round mold for elegant plating, this vegetable tartare is ideal as a refreshing appetizer or light meal. Serve it alongside whole-grain crackers or crusty bread for a satisfying and nutritious experience. Ready in just 20 minutes, this recipe is a showcase of wholesome ingredients and Mediterranean simplicity, making it a must-try for your next gathering or quick solo treat!
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Recipe Information
Ingredients
- 1 medium, diced finely cucumber
- 2 medium, diced finely tomato
- 1 medium, diced finely red bell pepper
- 0.5 small, minced red onion
- 8 pitted and chopped kalamata olives
- 3 tablespoons, chopped fresh parsley
- 2 tablespoons, chopped fresh basil
- 1 tablespoon lemon juice
- 2 tablespoons extra virgin olive oil
- 1 tablespoon, rinsed and chopped capers
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Prepare all the vegetables by washing and finely dicing the cucumber, tomatoes, red bell pepper, and red onion. Aim for uniform small pieces for an elegant presentation.
Chop the kalamata olives, fresh parsley, fresh basil, and capers finely.
In a large mixing bowl, combine the diced cucumber, tomatoes, red bell pepper, red onion, chopped olives, parsley, basil, and capers.
Drizzle the olive oil and lemon juice over the vegetable mixture.
Season with sea salt and black pepper, then toss everything gently until well combined. Taste and adjust seasoning if necessary.
Using a round mold or cookie cutter, pack the vegetable mixture firmly into individual portions for plating. If you don’t have a mold, you can spoon the tartare onto plates and shape it neatly with a spoon.
Serve immediately as an appetizer or light meal, accompanied by whole grain crackers or a piece of crusty whole grain bread if desired.
Nutrition Facts
Calories |
5241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 509.4 g | 653% | |
| Saturated Fat | 64.3 g | 322% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 26531 mg | 1154% | |
| Total Carbohydrate | 164.5 g | 60% | |
| Dietary Fiber | 127.7 g | 456% | |
| Total Sugars | 30.6 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1913 mg | 147% | |
| Iron | 63.3 mg | 352% | |
| Potassium | 1184 mg | 25% | |
*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.
