Soy-Free Fresh Mediterranean Salata
Experience the vibrant flavors of the Mediterranean with this Soy-Free Fresh Mediterranean Salata, a refreshing and wholesome salad bursting with colorful veggies and zesty seasonings. Perfect for those seeking a soy-free option, this dish features crisp cucumber, juicy tomatoes, sweet red bell pepper, and briny Kalamata olives, all tossed together with creamy feta cheese and aromatic fresh parsley. A simple yet impactful dressing of extra virgin olive oil, fresh lemon juice, and savory oregano brings the ingredients to life, making every bite memorable. Ready in just 20 minutes, this versatile salad can be served chilled or at room temperature, as a rejuvenating side dish or a light main course. It's a perfect choice for entertaining or elevating weeknight meals with healthy, crave-worthy Mediterranean flavors.
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Recipe Information
Ingredients
- 1 large Cucumber
- 3 medium Tomatoes
- 0.5 medium Red onion
- 1 medium Red bell pepper
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 0.25 cup Fresh parsley
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 teaspoon Oregano
Instructions
Begin by preparing the vegetables. Peel the cucumber if desired, then dice into bite-sized chunks.
Dice the tomatoes into similar sized pieces as the cucumber.
Thinly slice the red onion and soak it in cold water for 10 minutes to reduce its pungency, then drain.
Deseed and dice the red bell pepper into small pieces.
Slice the Kalamata olives in half, removing pits if necessary.
In a large mixing bowl, combine the cucumber, tomatoes, red onion, red bell pepper, and kalamata olives.
Crumble the feta cheese into the bowl with the vegetables.
Chop the fresh parsley finely and add it to the mixture.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, salt, ground black pepper, and oregano until well blended.
Pour the dressing over the salad and toss gently to combine, ensuring all the vegetables are well coated with the dressing.
Taste and adjust the seasoning if necessary, adding more salt or lemon juice if preferred.
Let the salad marinate for at least 10 minutes before serving to allow flavors to meld.
Serve the Mediterranean salata at room temperature or chilled, as a refreshing side or a light main dish.
Nutrition Facts
Calories |
1072 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.5 g | 116% | |
| Saturated Fat | 20.1 g | 101% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3499 mg | 152% | |
| Total Carbohydrate | 57.0 g | 21% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 24.3 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 646 mg | 50% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1990 mg | 42% | |
*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.
