Mediterranean Salad

    Mediterranean Salad

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 11/26/2022

    This simple chopped vegetable Mediterranean salad twist requires just a few ingredients and can be thrown together in no time.

    This wonderful salad recipe is perfect for serving as a side dish but also makes an excellent main course.

    This Mediterranean Salad is an excellent choice if you want to make an effort to eat more healthfully in this new year. This meal is perfect as a side dish for lunch or supper since it is made with chopped veggies, olives, cheese, and the most straightforward and lightest dressing possible.

    A Guide to Preparing a Mediterranean Salad

    Mediterranean Salad

    • The veggies should be chopped. When I make this dish, I like it when the cucumbers are not peeled, the red onions are thinly sliced, and the tomatoes and cucumbers are cut into pieces about half an inch long.
    • Include some feta cheese crumbles and kalamata olives in the dish. Although the recipe calls for a block of cubed feta cheese, you may instead use crumbled feta cheese in its place. I simply think the blocks have a lovely appearance.
    • Prepare the salad toppings. The dressing for this salad is relatively easy to make and may be done directly on top of the veggies. Add some red wine vinegar, olive oil, Greek oregano, salt, and pepper to the ingredients, and then sprinkle them with oregano.
    • Toss the salad to incorporate the ingredients, and then dig in!

    Red Wine Vinegar

    Red Wine Vinegar

    This recipe calls for one-half of the dressing to be prepared using red wine vinegar. Cooking in the Mediterranean region often uses red wine vinegar as an ingredient. As the name suggests, the primary component of this drink is red wine. Despite this, the wine is converted into vinegar, an acidic substance; hence, vinegar has nearly little alcohol.

    It is pretty acidic on its own, similar to the way that other kinds of vinegar are. But after you get the right balance with the olive oil, oregano, salt, and pepper, the dish is ready to be served.

    Greek Oregano

    Greek Oregano

    Oregano is the most common name under which it is sold in the United States, and most of the time, we buy it without giving it any thought since we just call it "Oregano." Oregano grown in many parts of the world has a flavor profile that is very distinct from one another. The flavor of oregano that comes from Mexico may contain hints of citrus and be somewhat sweeter than other varieties. Alternately, oregano that comes from Greece has a more earthy taste.

    Because this is a Mediterranean salad dish, you'll see that I ask for oregano from Greece, giving the word the most genuine feel overall. In light of this, you should use whatever oregano you have on hand if you cannot get Greek oregano, and it will also have excellent taste.

    Several Takes On This Classic Salad From The Mediterranean

    Mediterranean Salad

    • Make it a Mediterranean pasta salad. Put in a half pound of bow tie spaghetti if you want this to serve as the dinner's main course. Try it out, then adjust the spices as necessary. You have the option of doubling the amount of dressing.
    • Make it into a Chickpea Salad with a Mediterranean Flavor. Include a can of drained and rinsed garbanzo beans in the recipe to transform it into a hearty lunch option.
    • Create a straightforward salad using quinoa and flavors from the Mediterranean. To transform this salad into a low-carb supper, toss it with two cups of quinoa that has been cooked. In the same vein as the spaghetti variant, you could choose to increase the amount of dressing used.

    Chickpea Salad With A Mediterranean Flair

    Mediterranean Salad

    Including chickpeas or garbanzo beans in the dish is my most preferred variant. They are a seamless addition to the mix with the rest of the components. The chickpeas from a can of 15 ounces, after having been drained and washed, may be added to the veggies. There is no need to make any adjustments to the remaining components. This will provide 385 more calories, 70 additional carbohydrates, and 18 additional grams of protein. This will also extend to cover six lunches instead of the original four.

    Storing Leftovers

    Storing Leftovers

    Consuming this Mediterranean cucumber salad as soon as it has been prepared yields the most satisfactory possible results. It will still taste wonderful after reheating from the previous day's leftovers. You may keep any pieces in the refrigerator for up to three days if you place them in an airtight container.

    Take notice that the veggies will get mushier and disintegrate the longer it sits at room temperature. Regarding the safety of the meal, this is OK, but it's possible that you won't appreciate it as much. Your palate may be better suited to it, which would explain why you understand it more.

    Mediterranean Salad

    Mediterranean Salad

    This simple chopped vegetable salad with a Mediterranean twist requires just a few ingredients and can be thrown together in no time. This wonderful salad recipe is perfect for serving as a side dish but also makes an excellent main course.

    Ingredients

    • 1 English cucumber, sliced into half moons measuring one half an inch
    • 4 Roma tomatoes, halved and then cut into pieces measuring half an inch across
    • One-half of red onion, sliced very thinly
    • 1 cup of Kalamata olives, de-seeded and halved before being pitted
    • Four ounces of feta cheese, cubed and measured at half an inch.
    • Two tablespoons of olive oil
    • Two teaspoons of vinegar made from red wine (learn more about red wine vinegar here)
    • One teaspoon of Greek oregano (learn about Greek oregano here)
    • 1/2 teaspoon kosher salt
    • Black pepper that has been freshly ground.

    Instructions

    • Assemble the cucumbers, tomatoes, onions, chopped cucumbers, and crumbled feta cheese in a large bowl and toss well.
    • Add flavor by seasoning with oregano, salt, pepper, olive oil, and red wine vinegar.
    • Combine everything by tossing it, then serve.

    Notes

    Mediterranean Salad

    Please take into consideration that the serving size that has been provided for this recipe is for a side dish. If you want to cook this dish for lunch, there are enough ingredients to satisfy four people.

    Information Regarding Nutrition

    • 0.85 cups per serving. Calories: 125kcal (6 percent )
    • Carbohydrates: 6g (2 percent )
    • Protein: 4g (8 percent )
    • Fat: 10g (15 percent )
    • 2 grams of saturated fats (13 percent )
    • 2 grams of monounsaturated fat
    • 8 milligrams of cholesterol (3 percent )
    • Sodium: 246mg (11 percent )
    • Potassium: 135mg (4 percent )
    • Fiber: 1g (4 percent )
    • Sugar: 2g (2 percent )

    Additional Dishes Inspired By The Mediterranean

    Mediterranean Salad

    • My Greek Quinoa Salad is a hearty dish that can be easily prepared in advance.
    • This Greek Pasta Salad is ideal for feeding many people at once.
    • You are going to like the ingredients that are used in this chicken Greek salad.

    If you decide to cook this Mediterranean Salad dish, please let me know what you think by leaving a comment below and sharing your thoughts. It makes my day whenever you write to me.

    Frequently Asked Questions