Nut-Free Mediterranean Salad
Bright, refreshing, and packed with bold flavors, this Nut-Free Mediterranean Salad is a wholesome twist on the classic Mediterranean favorite. Perfect for those with nut allergies, this recipe features crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, tangy feta cheese, and briny kalamata olives, all brought to life with a zesty lemon-oregano dressing. Ready in just 15 minutes with no cooking required, this salad is an ideal side dish or light lunch, bursting with heart-healthy extra virgin olive oil and a medley of vibrant, fresh ingredients. Whether you're hosting a summer gathering or seeking a quick, nutritious meal, this nut-free salad delivers Mediterranean goodness in every bite.
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Recipe Information
Ingredients
- 1.5 cups cherry tomatoes
- 1 large cucumber
- 0.5 medium red onion
- 0.75 cup feta cheese
- 0.5 cup kalamata olives
- 0.25 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 cups romaine lettuce
Instructions
Start by preparing the fresh ingredients. Rinse the cherry tomatoes and halve them. Peel the cucumber, then dice it into small cubes. Thinly slice the red onion.
Chop or tear the romaine lettuce into bite-sized pieces and place it in a large salad bowl.
Add the halved cherry tomatoes, diced cucumber, sliced red onion, and kalamata olives to the lettuce. Toss gently to combine.
Crumble the feta cheese over the salad mixture, ensuring even distribution.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the salad just before serving. Toss everything gently once more to ensure the dressing coats all the ingredients.
Serve immediately as a refreshing side dish or a light lunch. Enjoy your Nut-Free Mediterranean Salad!
Nutrition Facts
Calories |
1236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.5 g | 143% | |
| Saturated Fat | 27.0 g | 135% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3951 mg | 172% | |
| Total Carbohydrate | 48.1 g | 17% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 17.1 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 839 mg | 65% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1601 mg | 34% | |
*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.
