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 (diced); 1/2 red onion (thinly sliced); 1/2 cup Kalamata olives (pitted); 1/2 cup feta cheese (crumbled); 3 tablespoons olive oil; 1 tablespoon red wine vinegar; Salt and pepper to taste; Fresh herbs (optional: parsley or basil)

Mediterranean salad is a colorful and nutritious dish that brings together the best of fresh ingredients. Bursting with flavor, it combines greens, ripe tomatoes, crunchy cucumbers, and tangy feta cheese, making it a perfect side or light main course. This salad not only pleases the palate but also promotes a healthy lifestyle, ideal for warm days or as a refreshing complement to grilled meats.

Ingredients

– 2 cups mixed greens
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/2 red onion, thinly sliced
– 1/2 cup Kalamata olives, pitted
– 1/2 cup feta cheese, crumbled
– 3 tablespoons olive oil
– 1 tablespoon red wine vinegar
– Salt and pepper to taste
– Fresh herbs (optional: parsley or basil)

Servings and Cooking Time

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

Nutritional Value

Per serving (1 cup): Approximately 180 calories, 10g fat, 15g carbohydrates, 5g protein, and 3g fiber. This nutritional information is based on one serving size.

Step-by-Step Cooking Process

1. Wash and dry the mixed greens thoroughly.
2. Slice the cherry tomatoes in half and place them in a large bowl.
3. Dice the cucumber and add it to the bowl.
4. Thinly slice the red onion and add it to the mixture.
5. Pit and slice the Kalamata olives, then incorporate them into the bowl.
6. Crumble the feta cheese on top of the salad ingredients.
7. In a separate small bowl, whisk together olive oil and red wine vinegar.
8. Season the dressing with salt and pepper to taste.
9. Drizzle the dressing over the salad and toss gently to combine.
10. Garnish with fresh herbs if desired, and serve immediately.

Alternative Ingredients

Feel free to substitute ingredients based on personal preference. For instance, you can use arugula instead of mixed greens or goat cheese instead of feta. Cherry tomatoes can be swapped for diced bell peppers for a different flavor profile.

Serving and Pairings

Mediterranean salad pairs wonderfully with grilled chicken, fish, or lamb. It also complements pita bread, hummus, or tzatziki for a complete meal.

Storage and Reheating

Store any leftover salad in an airtight container in the fridge for up to 2 days. Note that the greens may wilt, so it’s best to add dressing just before serving. This salad is not suitable for freezing.

Cooking Mistakes

– Overdressing can make the salad soggy; use only as needed.
– Using stale greens will affect freshness; always opt for fresh produce.
– Forgetting to season the dressing can make flavors bland.
– Cutting vegetables too small can lead to mushiness; aim for bite-sized pieces.
– Not allowing the salad to marinate for a few minutes can mute flavors.

Helpful Tips

– For added protein, include chickpeas or grilled shrimp.
– Let the salad sit for 10 minutes before serving to enhance flavors.
– Use high-quality olive oil for the best taste.
– Experiment with different cheese types like ricotta or burrata.

FAQs

Can I make Mediterranean salad ahead of time?

Yes, you can prepare the ingredients ahead of time and store them separately. Just combine and dress them right before serving to keep the greens fresh.

What can I use instead of feta cheese?

If you’re not a fan of feta, you can substitute it with goat cheese, mozzarella, or even nutritional yeast for a vegan option.

Is the Mediterranean salad healthy?

Absolutely! It’s packed with fresh vegetables, healthy fats from olives and olive oil, and provides essential nutrients, making it a great addition to a balanced diet.

Can I add protein to this salad?

Yes! Grilled chicken, shrimp, or even chickpeas are excellent choices to boost the protein content of your Mediterranean salad.

How can I make it vegan?

To make this salad vegan, simply omit the feta cheese or replace it with a vegan cheese alternative. The rest of the ingredients are already plant-based.

Conclusion

Mediterranean salad is not just a dish; it’s a celebration of fresh ingredients and vibrant flavors. Perfect for any occasion, it offers a healthy option that everyone can enjoy. Whether served as a side or a main course, this salad is sure to impress with its delightful taste and aesthetic appeal.