Nut-Free Fresh Mediterranean Salata
Bright, vibrant, and completely nut-free, this Fresh Mediterranean Salata is a deliciously healthy take on a classic Mediterranean salad. Packed with crisp English cucumber, sweet cherry tomatoes, crunchy bell peppers, and briny kalamata olives, this recipe strikes the perfect balance of fresh and savory flavors. Creamy crumbles of feta cheese, aromatic parsley, and a hint of fresh mint elevate every bite, while a zesty homemade dressing of olive oil, red wine vinegar, and lemon juice ties it all together. Ready in just 20 minutes with no cooking required, this refreshing salad is ideal as a light main course or a flavorful side dish. Perfect for anyone seeking a Mediterranean-inspired, gluten-free, and nut-free recipe, this salata is a must-try for your next gathering or weeknight meal!
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Recipe Information
Ingredients
- 1 large English cucumber
- 2 cups cherry tomatoes
- 0.5 medium red onion
- 1 medium red bell pepper
- 1 medium green bell pepper
- 0.5 cup kalamata olives
- 0.75 cup feta cheese
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash all the vegetables thoroughly under cold running water.
Slice the English cucumber in half lengthwise and scoop out the seeds with a spoon. Then, chop the cucumber into small, bite-sized pieces.
Halve the cherry tomatoes. If they are large, quarter them.
Thinly slice the red onion and soak in cold water for 5 minutes to reduce its pungency. Drain well.
Deseed and dice the red and green bell peppers into small cubes.
Coarsely chop the kalamata olives.
Crumble the feta cheese into small chunks.
Finely chop the fresh parsley and mint leaves.
In a large salad bowl, combine the cucumber, cherry tomatoes, red onion, red and green bell peppers, olives, feta cheese, parsley, and mint.
In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and black pepper.
Pour the dressing over the salad and toss gently until all ingredients are well combined and coated with the dressing.
Allow the salad to sit for about 10 minutes before serving to let the flavors meld together.
Serve chilled or at room temperature as a refreshing side or light main course.
Nutrition Facts
Calories |
1346 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.5 g | 148% | |
| Saturated Fat | 27.3 g | 136% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3943 mg | 171% | |
| Total Carbohydrate | 59.7 g | 22% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 24.7 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 861 mg | 66% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2195 mg | 47% | |
*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.
