5 from 1 vote

Mediterranean Salad Recipe

The diet is rich in heart-healthy fats, such as olive oil, nuts, and fish, which have been shown to reduce the risk of heart disease and lower levels of bad cholesterol.

Course Appetizer, Salad

Cuisine Mediterranean

Keyword Salad

Prep Time 10

Total Time 10

Servings People

Calories 179kcal

Equipment

1 Mixing bowl

Ingredients

Romaine Lettuce: Crisp and refreshing, romaine lettuce serves as the base of the salad. Its sturdy leaves provide a satisfying crunch that complements the other ingredients.
Tomatoes: Choose ripe and juicy tomatoes for the best flavor. Cherry tomatoes or vine-ripened tomatoes work well in this salad.
Cucumber: Crisp cucumber slices add a refreshing element to the salad. English cucumbers or Persian cucumbers are ideal for their tender skin and minimal seeds.
Kalamata Olives: These briny and richly flavored olives are a staple in Mediterranean cuisine. Their unique taste adds depth to the salad.
Feta Cheese: Tangy and creamy feta cheese is a classic ingredient in the Mediterranean salad. It provides a salty contrast to the sweet vegetables.
Red Onion: Thinly sliced red onions add a mild and slightly sweet flavor to the salad. If raw onions are too strong for your taste, you can soak them in cold water for a few minutes to mellow out the flavor.
Lemon Vinaigrette: The dressing is a crucial component of the Mediterranean salad. It consists of fresh lemon juice, extra virgin olive oil, garlic, Dijon mustard, and a touch of honey for balance.

Instructions

Preparing the Mediterranean Salad Dressing:

In a small bowl, combine 1/4 cup of freshly squeezed lemon juice, 1/4 cup of extra virgin olive oil, 2 minced garlic cloves, 1 teaspoon of Dijon mustard, and 1 teaspoon of honey.
Whisk the ingredients together until well combined. Season with salt and pepper to taste.
Taste the dressing and adjust the flavors as needed. You can add more lemon juice for extra tanginess or honey for a touch of sweetness.
Set the dressing aside to allow the flavors to meld together while you prepare the remaining components of the salad.

Step-by-Step Instructions for Assembling the Salad:

Begin by washing and drying the romaine lettuce leaves. Tear the leaves into bite-sized pieces and place them in a large salad bowl.
Slice the tomatoes into wedges or halve the cherry tomatoes. Add them to the bowl.
Peel the cucumber and slice it into thin rounds. Add the cucumber slices to the bowl.
Pit the Kalamata olives if necessary and scatter them over the salad.
Crumble the feta cheese over the vegetables. The amount of feta cheese can be adjusted to your preference.
Thinly slice the red onion and sprinkle it over the salad.
Give the lemon vinaigrette a quick whisk to ensure it's well combined, then drizzle it over the salad.
Using salad tongs or clean hands, gently toss the salad to evenly distribute the dressing and ingredients.
Take a moment to admire the vibrant colors and enticing aroma of the Mediterranean salad.

Notes

Serving and Presentation Tips for Mediterranean Salad

The Mediterranean salad is not only a treat for the taste buds but also a feast for the eyes. Here are some tips to ensure your salad looks as good as it tastes:

Use a Wide, Shallow Bowl: A wide, shallow bowl allows the vibrant colors of the salad to shine and makes it easier to toss the ingredients without crushing them.
Layer the Ingredients: To create a visually appealing salad, layer the ingredients on top of the lettuce rather than mixing them all together. This allows each ingredient to be showcased and adds depth to the presentation.
Garnish with Fresh Herbs: Sprinkle some fresh herbs, such as parsley or basil, over the salad before serving. Not only do they add a pop of color, but they also enhance the flavors of the dish.
Serve with Warm Pita Bread: Accompany the Mediterranean salad with warm pita bread or grilled flatbread. The bread can be used to scoop up the salad or enjoyed on its own.
Pair with a Refreshing Beverage: To complete the Mediterranean experience, pair the salad with a refreshing beverage such as a glass of chilled white wine, sparkling water with a squeeze of lemon, or a homemade herbal iced tea.

By paying attention to the presentation and pairing the salad with complementary flavors, you can create a memorable dining experience that transports you to the Mediterranean. Now, let's conclude our culinary journey.

Nutrition

Serving: 159g | Calories: 179kcal | Carbohydrates: 7.4g | Protein: 5.1g | Fat: 15g