Fresh Mediterranean Salad Recipe: A Vibrant and Healthy Dish

A Mediterranean Salad is not only vibrant in color but also packed with flavors and nutrients. This refreshing salad, full of fresh vegetables, tangy feta cheese, and a zesty olive oil dressing, is perfect as a side dish or a light main course. Whether you’re looking for a healthy lunch, a picnic dish, or a refreshing side for grilled meats, this Mediterranean Salad will not disappoint.

Why You’ll Love This Mediterranean Salad

• healthy and Nutritious: Packed with fresh vegetables, lean protein from chickpeas, and healthy fats from olive oil.
• Quick and Easy: This recipe requires minimal preparation and is ready in under 15 minutes.
• Perfect for Meal Prep: This salad holds up well in the fridge, making it ideal for lunches throughout the week.
• Customizable: Add or remove ingredients based on your preferences (for example, olives, cucumber, or grilled chicken).

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Ingredients for Fresh Mediterranean Salad

For the Salad:

• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1 cup cooked chickpeas (or canned, drained, and rinsed)
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese
• 2 tablespoons fresh parsley, chopped

For the Dressing:

• 3 tablespoons extra virgin olive oil (learn more about olive oil benefits)
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

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Step-by-Step Instructions for Mediterranean Salad

1️⃣ Prepare the Vegetables

Start by washing and chopping all the vegetables. Dice the cucumber, slice the cherry tomatoes in half, chop the red bell pepper, and thinly slice the red onion. Add all the vegetables to a large mixing bowl.

2️⃣ Add the Chickpeas and Olives

Drain and rinse the chickpeas if using canned. Add them to the salad along with the sliced Kalamata olives. These ingredients add extra texture and flavor to your Mediterranean Salad.

3️⃣ Make the Dressing

In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper. The mustard helps emulsify the dressing, creating a smooth consistency.

4️⃣ Toss the Salad

Drizzle the dressing over the salad and toss everything together to combine. Make sure all the ingredients are coated evenly with the dressing.

5️⃣ Garnish and Serve

Sprinkle the salad with crumbled feta cheese and fresh parsley. You can also add a sprinkle of oregano for an extra Mediterranean touch.

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Pro Tips for Perfect Mediterranean Salad

• Add Grilled Chicken: For a more substantial meal, add grilled chicken breast or even lamb to the salad.
• Chill for Flavor: Let the salad chill for 30 minutes before serving to allow the flavors to meld together.
• Add Some Heat: If you like a bit of spice, consider adding red pepper flakes to the dressing.

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Serving Suggestions

• As a Side: This salad pairs perfectly with grilled meats, fish, or falafel.
• As a Main Course: Add a protein like grilled chicken, shrimp, or a hard-boiled egg to turn it into a filling meal.
• For Meal Prep: Store the salad in an airtight container and enjoy it for up to 3 days.

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Nutritional Information (Per Serving)

• Calories: 180 kcal
• Total Fat: 12g
• Saturated Fat: 3g
• Cholesterol: 10mg
• Sodium: 350mg
• Carbohydrates: 18g
• Fiber: 5g
• Protein: 5g

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FAQs

1. Can I make this salad ahead of time?
   Yes! You can prepare all the ingredients in advance and store them in the fridge for up to 3 days. Just add the dressing when you’re ready to serve.
2. Can I substitute the feta cheese?
   If you prefer a dairy-free option, you can substitute the feta with a vegan cheese or simply leave it out for a lighter salad.
3. How can I store leftovers?
   Store leftovers in an airtight container in the fridge for up to 3 days. Just be aware that the vegetables may release some moisture over time.
4. Can I use canned olives instead of Kalamata?
   Yes! If you can’t find Kalamata olives, you can substitute them with any type of black olives that you prefer.

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