Easy Mediterranean Food Recipes: Whip Up a Delicious Salad in Minutes

As the days get warmer, the thought of light, refreshing meals becomes even more appealing. There’s nothing quite like a vibrant salad to enjoy during summer lunches or as a side dish at a relaxed dinner party. If you’re a fan of fresh flavors and effortless cooking, then you’re in for a treat. This Mediterranean Salad recipe is not only incredibly easy to make but also bursts with the authentic taste of the Mediterranean.

For those who appreciate the simplicity and healthiness of salads year-round, this recipe is a fantastic addition to your repertoire. While seafood and protein-packed salads like Avocado Tuna, Salmon Chopped, or Shrimp Avocado Tomato are always satisfying, sometimes you crave something purely vegetarian and equally flavorful. That’s where this Mediterranean Salad truly shines.

Inspired by the classic Mediterranean diet, this salad is loaded with crisp cucumbers, zesty red onions, juicy tomatoes, and colorful bell peppers. The beauty of this dish lies in its simplicity and the bright, homemade dressing made with olive oil, lemon juice, and garlic. These core ingredients create a symphony of flavors that perfectly complement each other. If you’ve already experienced the deliciousness of Mediterranean cuisine with recipes like Instant Pot Mediterranean Chicken, you know how impactful these flavors can be.

One of the secret ingredients that elevates this salad is sun-dried tomatoes. They add a concentrated burst of sweetness and umami that truly embodies the Mediterranean taste. When shopping for sun-dried tomatoes, always opt for those packed in extra virgin olive oil. This not only ensures better flavor but also healthier fats. Avoid brands that use unhealthy vegetable oils, which can compromise both taste and nutritional value. High-quality sun-dried tomatoes in olive oil, like this recommended type, are readily available and make a significant difference.

Recipe Ingredients for Easy Mediterranean Salad

Here’s what you’ll need to create this refreshing Mediterranean Salad:

Cherry Tomatoes: 2 cups, diced (grape or Roma tomatoes also work well)
Bell Pepper: 1 yellow bell pepper, diced (red or orange are great substitutes)
Red Onions: 1 cup, thinly sliced (shallots can be used for a milder flavor)
Olives: ½ cup black or Kalamata olives, sliced (optional, skip if you dislike olives)
Cucumber: 1 medium cucumber, diced (seedless or English cucumbers recommended)
Feta Cheese: 3 tablespoons, crumbled (optional, omit for Whole30 or vegan diets)
Sun-dried Tomatoes: 3 tablespoons, julienne cut, oil-packed preferred
Extra Virgin Olive Oil: 3 tablespoons (avocado oil or other neutral oils are alternatives)
Garlic: 1 teaspoon, freshly minced
Lemon Juice: 1 tablespoon, freshly squeezed (red wine vinegar can be substituted)
Salt and Freshly Ground Black Pepper: To taste
Fresh Parsley: 1 tablespoon, chopped (fresh dill or mint are also excellent options)

Step-by-Step Guide to Make Your Mediterranean Salad

Making this salad is incredibly straightforward and quick:

Combine Vegetables: In a large bowl, gently toss together the diced cherry tomatoes, yellow bell pepper, red onions, sliced olives, cucumber, feta cheese, and sun-dried tomatoes.
Prepare the Dressing: In a separate small bowl, whisk together the extra virgin olive oil, minced garlic, lemon juice, salt, and pepper. For an extra touch, consider adding ½ teaspoon of Dijon mustard for a slight tang.
Dress and Serve: Pour the prepared vinaigrette dressing over the vegetable mixture in the large bowl. Toss gently to ensure all ingredients are evenly coated. Finally, sprinkle fresh parsley over the salad before serving. This delightful side dish is ready to enjoy in just about 15 minutes!

Olivia’s Recipe Tips for the Best Mediterranean Flavors

Freshness is Key: For the most vibrant Mediterranean taste, choose ripe tomatoes, crisp cucumbers, and fresh herbs like parsley.
Flavor Infusion: Allow the salad to sit for a few minutes after tossing. This short resting time allows the flavors to meld together beautifully, enhancing the overall taste.
Quality Olive Oil Matters: Using a good quality extra virgin olive oil significantly elevates the dressing’s flavor, making the salad taste richer and more authentically Mediterranean.

How To Store Your Mediterranean Salad

This Mediterranean Salad is excellent for meal prepping as it keeps well in the refrigerator for 3-4 days. This recipe yields approximately four servings, making it easy to portion out for lunches throughout the week. Because this salad doesn’t contain lettuce, you don’t need to worry about it becoming soggy. In fact, the vinaigrette dressing acts as a marinade, often making the salad even more flavorful the next day!

Enhance Your Salad: Delicious Additions

Looking to add more to your Mediterranean Salad? Here are some fantastic ideas:

Protein Boost: Add grilled chicken breast for a heartier meal. Recipes like Chopped Chicken Salad or Garlic Butter Baked Chicken Breasts offer great chicken options. Salmon is another excellent choice; try Pan Seared Salmon or Simple Garlic Butter Salmon.
Vegetarian Protein: For plant-based protein, chickpeas or white beans are wonderful additions. Remember that feta cheese also provides protein, and for cheese lovers, crumbled goat cheese or blue cheese are tasty alternatives.
Extra Veggies: Feel free to incorporate more vegetables like fresh spinach, artichoke hearts, arugula, romaine lettuce, or radishes to customize your salad.
Crunch Factor: Add nuts and seeds like almonds, pine nuts, or sunflower seeds for a delightful crunch and added texture.

This Mediterranean Salad is truly versatile and perfect for enjoying outdoors during summer dinners or light lunches. We highly recommend giving this easy mediterranean food recipe a try – you’ll surely love it!

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Ingredients

2 cups cherry tomatoes diced
1 yellow bell pepper diced
1 cup red onions sliced
½ cup black olives sliced
1 medium cucumber diced
3 tablespoons feta cheese crumbled (omit if you are following whole30)
3 tablespoons sun-dried tomatoes julienne cut
3 tablespoons extra virgin olive oil
1 teaspoon garlic minced
1 tablespoon lemon juice
Salt and freshly ground black pepper
1 tablespoon fresh parsley chopped

US Customary Metric

Instructions

In a large bowl, toss together the cherry tomatoes, yellow bell pepper, red onions, black olives, cucumber, feta cheese, and sun-dried tomatoes.
In a small bowl, whisk the olive oil, garlic, lemon juice, salt, and pepper.
Pour the dressing over the salad mixture, and toss. Top with fresh parsley

Tips

This salad is excellent on its own for a quick lunch but is truly outstanding with grilled protein. Try serving with Garlic Butter Salmon in Foil, Low-Carb Salmon Burgers, or Lemon Roasted Breast Chicken and even with Rosemary Lemon Roasted Chicken Breasts.
Seedless cucumbers are recommended.
Red wine vinegar can substitute lemon juice.
Fresh dill or mint are great herb alternatives.
To store: Keep in the fridge for up to 4 days in an airtight container.

Nutrition Information

Serving: 1/4Calories: 241kcalCarbohydrates: 8gProtein: 4gFat: 23gCholesterol: 10mgSodium: 278mgFiber: 1gSugar: 5g

Nutrition information is an estimate.

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