Mediterranean Salad
A loaded Mediterranean salad — mixed greens with cucumber, tomato, olives, feta, red onion, and a lemon-oregano vinaigrette. Bright, fresh, healthy. The salad that proves Mediterranean food is the most appealing diet style.
Prep Time
12 min
Cook Time
22 min
Servings
6
Calories
221 cal
🛠 Interactive Recipe Tools — Use them right here on this page
Smart Servings Scaler
- Cucumber1 ½
- Tomato3 medium
- Feta1 ½
- Lettuce3 cups
- Olive Oil3 tbsp
- Lemon Juice1 ½
- Black Pepper¾ tsp
- Salt1 ½ tsp
All quantities scaled automatically from 6 servings.
Ingredients
Makes 6 servings · Use the Servings Scaler above to adjust
- Cucumber1.5
- Tomato3 medium
- Feta1.5
- Lettuce3 cups
- Olive Oil3 tbsp
- Lemon Juice1.5
- Black Pepper0.75 tsp
- Salt1.5 tsp
Instructions
- 1
Make the dressing: whisk ⅓ cup olive oil (good quality), 3 tablespoons red wine vinegar, juice of 1 lemon, 2 minced garlic cloves, 1 teaspoon dried oregano, 1 teaspoon Dijon mustard, 1 teaspoon honey, 1 teaspoon salt, ½ teaspoon black pepper.
- 2
Prep the vegetables: 6 cups of mixed greens (romaine, arugula, baby spinach), 1 chopped cucumber, 2 cups cherry tomatoes halved, ½ thinly sliced red onion, 1 sliced bell pepper.
- 3
Add Mediterranean elements: 1 cup pitted Kalamata olives, ¾ cup crumbled feta cheese, ¼ cup drained capers, ¼ cup pepperoncini (mild pickled peppers, optional).
- 4
Add herbs: ¼ cup chopped fresh parsley, 2 tablespoons chopped fresh mint, 2 tablespoons chopped fresh dill. Fresh herbs are non-negotiable.
- 5
In a large salad bowl, combine all the vegetables, olives, feta, and herbs. Drizzle with about half the dressing. Toss gently with two large spoons. Add more dressing only if needed — don't drown the salad.
- 6
Plate immediately. Top with additional crumbled feta, a few extra olives, a drizzle of olive oil, and a sprinkle of dried oregano. Serve with grilled chicken or fish on top for a complete meal.
Watch how to make Mediterranean Salad
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💡 Expert Tips
- 1.Good olive oil matters. This is one of the few dishes where olive oil is a tasted element. Use the best you can afford.
- 2.Fresh herbs are essential. Parsley + mint + dill = bright Mediterranean character. Dried herbs in the dressing only.
- 3.Don't over-dress. Soggy salad is sad salad. Start with half the dressing; add more if needed.
- 4.Real feta. Get good Greek feta from a brine (sold in chunks at deli counter), not pre-crumbled feta in plastic. The flavor difference is significant.
🔬 Why It Works
Mediterranean salad succeeds when the ingredients are quality (good olive oil, real feta, ripe tomatoes) and balanced (multiple textures, salty olives against fresh vegetables, herbal brightness). The combination is greater than the parts — each component contributes specifically. The lemon-oregano vinaigrette ties everything together with bright acid and herbal warmth.
Frequently Asked Questions
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Nutrition Facts
Per serving (recipe makes 6 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
Nutrition Facts
Per serving (recipe makes 6 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
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