Mediterranean Salad

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

Indulge in the refreshing taste of a Mediterranean salad, bursting with vibrant colors and flavors. This salad is not just a side dish; it’s a celebration of fresh ingredients like crisp cucumbers, juicy tomatoes, and briny olives. Perfect for a light lunch or as a side to grilled dishes, this salad will transport you to the sunny shores of the Mediterranean with every bite. Enjoy the health benefits while savoring a dish that’s as easy to prepare as it is delightful to eat.

Ingredients

– 2 cups mixed salad greens
– 1 cucumber, sliced
– 1 cup cherry tomatoes, halved
– 1/2 red onion, thinly sliced
– 1/2 cup Kalamata olives
– 1/2 cup feta cheese, crumbled
– 1/4 cup extra virgin olive oil
– 2 tablespoons red wine vinegar
– Salt and pepper to taste
– Fresh herbs (parsley or dill) for garnish

Servings and Cooking Time

This recipe serves 4 people. Preparation time is approximately 15 minutes, and no cooking is required.

Nutritional Value

Each serving (approximately 1 cup) contains:
– Calories: 180
– Protein: 5g
– Carbohydrates: 8g
– Fat: 15g
– Fiber: 2g
This nutritional information is based on one serving for one person.

Step-by-Step Cooking Process

1. Gather all ingredients and wash the vegetables thoroughly.
2. In a large bowl, add mixed salad greens as the base.
3. Slice the cucumber and add to the bowl.
4. Halve the cherry tomatoes and mix them in.
5. Thinly slice the red onion and incorporate it into the salad.
6. Add the Kalamata olives for a briny flavor.
7. Crumble feta cheese over the top for creaminess.
8. In a small bowl, whisk together olive oil and red wine vinegar.
9. Drizzle the dressing over the salad and toss gently.
10. Season with salt and pepper to taste, then garnish with fresh herbs.

Alternative Ingredients

Feel free to substitute the feta cheese with goat cheese or omit it entirely for a dairy-free option. You can also use other greens like arugula or spinach, and swap Kalamata olives for green olives if preferred.

Serving and Pairings

This Mediterranean salad pairs wonderfully with grilled meats like chicken or fish. It can also be enjoyed alongside pita bread and hummus for a full Mediterranean feast.

Storage and Reheating

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. The salad is best enjoyed fresh, but if you need to reheat it, warm the ingredients gently in a pan without overcooking the vegetables.

Cooking Mistakes

– Don’t over-dress the salad; it can become soggy.
– Avoid using wilted greens for the best texture.
– Be cautious with salt, especially if feta is used, as it can be salty.
– Ensure all vegetables are chopped uniformly for even distribution.
– Don’t prepare too far in advance to maintain freshness.

Helpful Tips

– Experiment with different herbs for added flavor.
– Chill your salad bowl beforehand for a refreshing touch.
– Add protein like chickpeas or grilled chicken for a heartier option.
– Use seasonal vegetables for the best taste and nutrition.

FAQs

Can I make Mediterranean salad ahead of time?

Yes, you can prepare the ingredients a few hours in advance and assemble the salad just before serving to keep it fresh and crisp.

What other vegetables can I add?

You can add bell peppers, radishes, or even artichoke hearts for additional flavor and texture in your salad.

Is this salad gluten-free?

Yes, the traditional Mediterranean salad is naturally gluten-free, making it a great option for those with gluten sensitivities.

How can I make this salad vegan?

To make it vegan, simply omit the feta cheese and consider adding avocado for creaminess.

What dressing works best?

A simple olive oil and vinegar dressing enhances the flavors without overpowering the fresh ingredients.

Conclusion

The Mediterranean salad is a vibrant and nutritious dish that brings together the best of fresh vegetables and wholesome ingredients. Perfect for any occasion, this salad is not only easy to prepare but also a delightful addition to your culinary repertoire. Enjoy the flavors of the Mediterranean in your own kitchen!