Mediterranean Salad Recipe: Delicious and Healthy Dish

When it comes to healthy eating, one of the best diets you can follow is the Mediterranean diet. This diet is based on the Mediterranean region’s traditional foods and cooking styles and emphasizes plant-based foods, whole grains, and lean proteins. One of the most popular dishes in this diet is Mediterranean salad, a delicious and nutritious meal that is easy to prepare and perfect for any occasion.

How To Make Mediterranean Salad Recipe?


  • One head of romaine lettuce, chopped
  • One cucumber, sliced
  • One red onion, sliced
  • 1 cup of cherry tomatoes, halved
  • 1 cup of kalamata olives, pitted
  • 1 cup of crumbled feta cheese
  • 1/2 cup of extra-virgin olive oil
  • 1/4 cup of red wine vinegar
  • Two cloves of garlic, minced
  • One teaspoon of dried oregano
  • Salt and black pepper to taste
Mediterranean Salad Recipe
Mediterranean Salad Recipe


1. In a large salad bowl, combine the chopped romaine lettuce, sliced cucumber, red onion, cherry tomatoes, and pitted kalamata olives.

2. Whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, and dried oregano in a small mixing bowl. Season the dressing with salt and black pepper to taste.

3. Drizzle the dressing over the salad and toss until all the ingredients are coated.

4. Sprinkle the crumbled feta cheese over the top of the salad and serve.

Take To Prepare Mediterranean Salad Recipe

  • Preparation Time: 15-20 minutes
  • Cooking Time: 0
  • Total Time: 15-20 minutes
  • Servings:4

Nutrition Facts of Mediterranean Salad Recipe

This Mediterranean salad recipe is not only delicious but it’s also packed with nutrients. Here are the approximate nutrition facts per serving:

Health Benefits of Mediterranean Salad Recipe

The Mediterranean salad is a healthy dish that can provide various health benefits. Here are some of the health benefits you can get from this dish:

High in Nutrients

This salad contains nutrients such as fibre, vitamins, and minerals. The vegetables and olives are rich in vitamins A, C, and K, while the feta cheese provides calcium and protein.

May Help Reduce the Risk of Chronic Diseases

The Mediterranean diet has been associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer. This diet’s high intake of plant-based foods and healthy fats is due to it.

It may Help with Weight Loss

The Mediterranean diet is a healthy and sustainable way to lose weight. It emphasizes whole foods and limits processed foods and sugar, which can help reduce calorie intake and promote weight loss

Serving Ideas of Mediterranean Salad Recipe

The Mediterranean salad is a versatile dish that can be served in various ways. Here are some serving ideas to inspire you:

As a Side Salad: The Mediterranean salad is a perfect side dish for any meal. Serve it alongside grilled chicken or fish, roasted vegetables, or a hearty soup.

As a Main Dish: Add some protein to the salad, such as grilled chicken, shrimp, or chickpeas, to make it a satisfying and filling main dish. You can add some quinoa or brown rice to make it even more filling.

In a Wrap: Use a whole-grain wrap and fill it with Mediterranean salad for a quick and healthy lunch or snack.

On a Pizza: Use the Mediterranean salad as a topping for a homemade pizza. Add roasted red peppers and artichoke hearts for a delicious and healthy pizza.

In a Pita: Stuff the Mediterranean salad into a whole-grain pita for a quick and healthy meal on the go.

Mediterranean Salad Recipe
Mediterranean Salad Recipe

What vegetables are in a Mediterranean salad?

A Mediterranean salad typically contains a variety of vegetables, such as tomatoes, cucumbers, red onions, bell peppers, and olives. You can add other vegetables, such as artichokes, roasted red peppers, or fresh herbs.

What is the dressing for a Mediterranean salad?

The dressing for a Mediterranean salad is typically a simple vinaigrette made with olive oil, red wine vinegar, garlic, and herbs. You can also add some lemon juice or honey for extra flavor.

Can you make a Mediterranean salad ahead of time?

Yes, you can make a Mediterranean salad ahead of time, but it’s best to keep the dressing separate until you’re ready to serve. The vegetables can be chopped and stored in the fridge, and the sauce can be made ahead and kept in a jar.

Can you add meat to a Mediterranean salad?

You can add grilled chicken, shrimp, or sliced steak to a Mediterranean salad to make it a more filling main dish. You can also add some canned chickpeas or black beans for a vegetarian option.

What is the nutritional value of a Mediterranean salad?

A Mediterranean salad is a healthy and nutritious meal that is high in fiber, vitamins, and minerals. It’s also a good source of healthy fats from olive oil and protein from feta cheese. The exact nutritional value will depend on the ingredients used and the serving size.

Related Searches

Here are some related searches for Mediterranean salad recipes:

  • Greek salad recipe
  • Feta cheese salad
  • Tomato and cucumber salad
  • Mediterranean pasta salad
  • Quinoa salad with feta
  • Grilled chicken salad with olives
  • Mediterranean chopped salad
  • Mediterranean tuna salad
Mediterranean Salad Recipe


In conclusion, a Mediterranean salad is a delicious and healthy dish that is easy to prepare and versatile enough to be served in various ways. Whether you’re looking for a side dish, a main dish, or a healthy snack, this salad will satisfy your taste and provide multiple health benefits. So, give it a try and enjoy the taste of the Mediterranean!