Mediterranean Salad

Name: Mediterranean Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 2 cups mixed greens; 1 cup cherry tomatoes (halved); 1 cucumber (sliced); 1/2 cup Kalamata olives; 1/2 cup feta cheese (crumbled); 1/4 cup red onion (thinly sliced); 1/4 cup extra virgin olive oil; 2 tablespoons red wine vinegar; 1 teaspoon dried oregano; Salt and pepper to taste

Looking to brighten up your meal? This Mediterranean salad is a colorful mix of fresh vegetables, olives, and feta cheese, drizzled with a zesty dressing. It’s not just a side dish; it’s a celebration of Mediterranean flavors that can stand alone or complement your favorite protein. Perfect for gatherings or a quick lunch, this salad is as nutritious as it is delicious. Try it today and enjoy a taste of the Mediterranean!

Ingredients

2 cups mixed greens
1 cup cherry tomatoes, halved
1 cucumber, sliced
1/2 cup Kalamata olives
1/2 cup feta cheese, crumbled
1/4 cup red onion, thinly sliced
1/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Servings and Cooking Time

This recipe serves 4 people. Preparation time is about 15 minutes, with no cooking time required.

Nutritional Value

Each serving (1/4 of the salad) contains approximately 150 calories, 10g fat, 8g carbohydrates, and 4g protein. This is based on one serving for one person.

Step-by-Step Cooking Process

Wash and dry the mixed greens thoroughly.
Slice the cucumber into thin rounds.
Halve the cherry tomatoes.
Thinly slice the red onion.
In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, olives, and red onion.
Add the crumbled feta cheese on top of the salad.
In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
Drizzle the dressing over the salad ingredients.
Toss gently to combine all ingredients evenly.
Serve immediately or chill for 10 minutes to enhance the flavors.

Alternative Ingredients

You can substitute the feta cheese with goat cheese or omit it altogether for a dairy-free version. Additionally, use any seasonal vegetables like bell peppers or radishes for variety.

Serving and Pairings

This Mediterranean salad pairs wonderfully with grilled chicken, fish, or as a side to a hearty pita wrap. It’s also great on its own for a light lunch.

Storage and Reheating

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad is best served fresh and doesn’t freeze well due to the fresh vegetables.

Cooking Mistakes

Don’t over-dress the salad; start with a little and add more if needed.
Ensure vegetables are fresh for the best flavor.
Use good quality olive oil for a richer taste.
Chop ingredients uniformly for even distribution.
Don’t skip the resting time; it enhances the flavors.

Helpful Tips

Use a variety of colors to make the salad visually appealing.
Experiment with different herbs for added flavor.
Try adding chickpeas for extra protein.
Make the dressing in advance and store it separately.
For a spicy kick, add sliced jalapeños.

FAQs

What can I add to make this salad heartier?

You can add cooked quinoa, grilled chicken, or chickpeas to make the salad more filling. These additions not only enhance the meal but also increase the nutritional value.

Can I use other types of cheese?

Yes, you can substitute feta with goat cheese, mozzarella, or even a vegan cheese alternative depending on your dietary preferences.

Is this salad gluten-free?

Absolutely! All the ingredients used in this Mediterranean salad are naturally gluten-free, making it a safe choice for those with gluten intolerance.

How long does the salad last in the fridge?

The salad can last up to 2 days in the refrigerator. However, for the best taste and texture, it’s recommended to eat it fresh.

Can I make this salad in advance?

Yes, you can prepare the ingredients ahead of time but keep the dressing separate until serving to maintain freshness and crunchiness of the vegetables.

Conclusion

The Mediterranean salad is not only a feast for the eyes but also a delight for the palate. With its fresh ingredients and vibrant flavors, it’s perfect for any meal or occasion. Enjoy this healthy dish that brings a taste of the Mediterranean to your table!