Spring Med Salad
Bright, fresh, and bursting with Mediterranean flavors, the Spring Med Salad is the ultimate quick and healthy dish for any occasion. This vibrant recipe combines crisp mixed greens, juicy cherry tomatoes, crunchy cucumber, tangy red onion, and briny Kalamata olives, all topped with creamy crumbled feta. A zesty homemade dressing of extra-virgin olive oil, fresh lemon juice, garlic, and oregano ties all the flavors together in just 15 minutes of prep time—no cooking required. Perfect as a light main dish or a stunning side, this Mediterranean-inspired salad is a refreshing way to celebrate the flavors of spring. Serve it immediately to enjoy its full, bold taste! Keywords: Mediterranean salad, spring recipes, quick healthy salads, feta salad with dressing, fresh salad ideas.
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Recipe Information
Ingredients
- 5 cups Mixed greens (arugula, baby spinach, or spring mix)
- 1.5 cups Cherry tomatoes, halved
- 1 medium Cucumber, sliced into half-moons
- 0.25 medium Red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted and halved
- 0.75 cup Feta cheese, crumbled
- 3 tablespoons Extra-virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Dried oregano
- 1 clove Garlic, minced
- 0.5 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
Instructions
Wash and dry the mixed greens, then transfer them to a large serving bowl.
Add the halved cherry tomatoes, sliced cucumber, thinly sliced red onion, and Kalamata olives to the bowl with the greens.
Sprinkle the crumbled feta cheese evenly over the top of the salad.
In a small bowl or jar, whisk together the olive oil, lemon juice, dried oregano, minced garlic, salt, and black pepper to make the dressing.
Drizzle the dressing over the salad just before serving.
Toss the salad gently to combine all ingredients and distribute the dressing evenly.
Serve immediately and enjoy your fresh Spring Med Salad!
Nutrition Facts
Calories |
237 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 816 mg | 35% | |
| Total Carbohydrate | 12.7 g | 5% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 5.4 g | ||
| Protein | 5.9 g | 12% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 182 mg | 14% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 567 mg | 12% | |
*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.
