Mediterranean Salad
Contents
- 1 Ingredients
- 2 How to prepare the Mediterranean Salad
- 3 Some Variations for the Mediterranean Salad
- 4 More Side Salad Recipes
- 5 Mediterranean Salad
- 6 To store a Mediterranean salad and maintain its freshness, follow these steps:
- 7 More Mediterranean Recipes
- 8 Mediterranean Diet Food List + 3-Day Menu Plan and Printable PDF List
- 9 Mediterranean Baked Sea Bass with Roasted Vegetables
- 10 7-Day Mediterranean Diet Meal Plan
This Mediterranean salad is a refreshing and nutritious dish, perfect for a light lunch or as a side for your main course. Packed with my favorite Mediterranean salad ingredients: vibrant vegetables, creamy feta cheese, and a tangy lemon-olive oil dressing, it captures the essence of Mediterranean flavors, offering a healthy and delicious way to enjoy a balanced meal.
Ingredients
- Romaine Lettuce (4 cups, chopped): Crisp and refreshing, romaine lettuce provides a crunchy texture and forms the base of this salad.
- Cherry Tomatoes (1 cup, halved): Juicy and sweet cherry tomatoes add color and flavor.
- Cucumbers (1 cup, sliced): Cucumbers offer a cool and crisp contrast, balancing the salad’s flavors.
- Kalamata Olives (1/2 cup, pitted and sliced): These briny olives add a rich, salty flavor, characteristic of Mediterranean cuisine.
- Red Onion (1/4 cup, thinly sliced): Red onions bring a mild sharpness and a bit of crunch.
- Feta Cheese (1/2 cup, crumbled): Creamy and tangy, feta cheese enhances the salad with its distinctive flavor.
- Extra Virgin Olive Oil (2 tablespoons): A staple in Mediterranean cooking, olive oil adds a rich, fruity taste.
- Lemon Juice (2 tablespoons): Freshly squeezed lemon juice adds a tangy brightness to the dressing.
- Fresh Parsley (2 tablespoons, chopped): Parsley adds a touch of freshness and vibrant green color.
How to prepare the Mediterranean Salad
- In a large bowl, combine the chopped romaine lettuce, halved cherry tomatoes, sliced cucumbers, Kalamata olives, and red onion slices.
- Sprinkle the crumbled feta cheese over the salad.
- In a small bowl, whisk together the extra virgin olive oil and lemon juice to create the dressing.
- Drizzle the dressing over the salad and toss gently to combine.
- Garnish with freshly chopped parsley.
- Serve immediately and enjoy!
- You can see the salad in the image above. The vibrant colors and fresh ingredients make it as beautiful as it is delicious.
Some Variations for the Mediterranean Salad
- Grilled Chicken Mediterranean Salad
Addition: Add grilled chicken breast slices to the salad for extra protein.
Comment: The smoky flavor of grilled chicken pairs wonderfully with the fresh vegetables and tangy feta. - Mediterranean Quinoa Salad
Addition: Replace or supplement the romaine lettuce with cooked quinoa.
Comment: Quinoa adds a nutty flavor and a boost of protein and fiber, making the salad more filling. - Avocado Mediterranean Salad
Addition: Add diced avocado to the salad.
Comment: Avocado brings a creamy texture and healthy fats, enhancing the richness of the dish. - Mediterranean Orzo Salad
Addition: Mix in cooked orzo pasta.
Comment: Orzo adds a chewy texture and makes the salad heartier, turning it into a satisfying main dish. - Roasted Vegetables Mediterranean Salad
Addition: Add roasted bell peppers, zucchini, or eggplant.
Comment: Roasting the vegetables brings out their natural sweetness and adds a warm, comforting element to the salad. - Chickpea Mediterranean Salad
Addition: Add a cup of cooked chickpeas.
Comment: Chickpeas add a nutty flavor and are a great source of plant-based protein and fiber. - Caprese Mediterranean Salad
Modification: Replace feta cheese with fresh mozzarella and add basil leaves.
Comment: This variation combines the classic flavors of a Caprese salad with the other Mediterranean ingredients.
More Side Salad Recipes
If you are looking for more side salad variations, here are some wonderful ones
Mediterranean Salad
Ingredients
- Romaine Lettuce (4 cups chopped
- Cherry Tomatoes 1 cup, halved
- Cucumbers 1 cup, sliced
- Kalamata Olives 1/2 cup, pitted and sliced
- Red Onion 1/4 cup, thinly sliced
- Feta Cheese 1/2 cup, crumbled
- Extra Virgin Olive Oil 2 tablespoons
- Lemon Juice 2 tablespoons
- Fresh Parsley 2 tablespoons, chopped
Instructions
- In a large bowl, combine the chopped romaine lettuce, halved cherry tomatoes, sliced cucumbers, Kalamata olives, and red onion slices.
- Sprinkle the crumbled feta cheese over the salad.
- In a small bowl, whisk together the extra virgin olive oil and lemon juice to create the dressing.
- Drizzle the dressing over the salad and toss gently to combine.
- Garnish with freshly chopped parsley.
- Serve immediately and enjoy!
To store a Mediterranean salad and maintain its freshness, follow these steps:
- Separate Wet and Dry Ingredients:
If possible, store the salad components separately to avoid sogginess. Keep the dressing, juicy vegetables (like tomatoes or cucumbers), and other wet ingredients apart from the leafy greens. - Use an Airtight Container:
Place the salad in an airtight container. If the salad is already dressed, consume it within 1-2 days for best quality.
If undressed, the salad can last for 3-4 days in the refrigerator, depending on the ingredients. - Storing the Dressing:
Keep the dressing in a separate small container or jar. Add it to the salad just before serving to keep the greens and vegetables crisp. - Refreshing the Salad:
If the salad becomes slightly wilted, you can refresh it by adding fresh lettuce or a quick rinse under cold water (if undressed), then drying it thoroughly.
Pro Tip:
For salads that contain delicate ingredients like avocado, add those right before serving to keep them fresh and prevent browning.
This method will help your Mediterranean salad stay fresh and crisp for longer.
