Name: Mediterranean Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 2 cups cherry tomatoes, halved; 1 medium cucumber, diced; ½ red onion, thinly sliced; 1 green bell pepper, diced; ½ cup Kalamata olives, pitted; ½ cup feta cheese, crumbled; ¼ cup extra-virgin olive oil; 2 tbsp fresh lemon juice; 1 clove garlic, minced; 1 tsp dried oregano; Salt and freshly ground black pepper, to taste

A refreshing and vibrant Mediterranean salad that combines crisp vegetables, briny olives, and creamy feta, all tossed in a zesty lemon-olive oil dressing. Perfect as a light lunch, side dish, or accompaniment to grilled meats and seafood.

Why You’ll Love This Recipe

This Mediterranean salad delivers a harmonious blend of fresh flavors and textures, from juicy tomatoes and cool cucumbers to tangy feta and aromatic herbs. It’s ready in just minutes, requires no cooking, and showcases wholesome, pantry-friendly ingredients. Whether you’re craving a healthy meal or need a colorful side for entertaining, this salad never disappoints.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Ingredient	Measurement
Cherry tomatoes	2 cups, halved
English cucumber	1 medium, diced
Red bell pepper	1, diced
Red onion	¼ cup, thinly sliced
Kalamata olives	½ cup, pitted
Feta cheese	½ cup, crumbled
Fresh parsley	¼ cup, chopped
Extra-virgin olive oil	3 tablespoons
Fresh lemon juice	2 tablespoons
Dried oregano	1 teaspoon
Sea salt	½ teaspoon (or to taste)
Freshly ground black pepper	¼ teaspoon (or to taste)

Directions

In a large bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, and sliced red onion.
Add the pitted Kalamata olives and crumbled feta cheese to the bowl.
In a small bowl or jar, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until emulsified.
Pour the dressing over the salad ingredients and toss gently to coat evenly.
Sprinkle the chopped parsley over the top and give the salad a final light toss.
Taste and adjust seasoning, adding more salt, pepper, or lemon juice if desired.
Serve immediately or chill in the refrigerator for up to 15 minutes to allow flavors to meld.

Servings and Timing

Servings: 4
Preparation time: 15 minutes
Total time: 15 minutes

Variations

Add Protein: Stir in cooked chickpeas, grilled chicken strips, or canned tuna for added protein.
Grain Base: Serve over cooked quinoa, farro, or bulgur for a heartier salad.
Herb Switch: Substitute fresh basil or mint for parsley to change the flavor profile.
Cheese Alternative: Use diced halloumi or chopped goat cheese in place of feta.
Spicy Kick: Add a pinch of red pepper flakes or a diced jalapeño to the dressing.

Storage/Reheating

Storage: Transfer any leftover salad to an airtight container and refrigerate for up to 2 days. Note that the vegetables may release moisture over time, so drain excess liquid before serving.
Reheating: This salad is best served cold or at room temperature. If preferred, let refrigerated salad sit at room temperature for 10 minutes before serving to soften the flavors.

FAQs

What makes a salad “Mediterranean”?

A Mediterranean salad typically features fresh vegetables such as tomatoes and cucumbers, olives, feta cheese, and a dressing based on olive oil and lemon juice or vinegar. These ingredients are staples in the cuisines of countries bordering the Mediterranean Sea, known for their health benefits and vibrant flavors.

Can I use bottled salad dressing instead of homemade?

While a quality bottled vinaigrette can save time, preparing the dressing from scratch ensures optimal flavor balance and fresher taste. Homemade dressings also allow for easy customization of acidity, sweetness, and seasoning.

How can I prevent the salad from becoming soggy?

To minimize sogginess, pat vegetables dry after washing and toss the salad only when ready to serve. Store any leftover dressing separately and combine just before serving if planning to refrigerate.

Is this salad suitable for meal prep?

Yes. Prepare the vegetables and dressing in advance, store them separately, and assemble the salad just before eating. This approach maintains crispness and prevents ingredients from wilting.

Can I substitute lemon juice with vinegar?

Absolutely. Red wine vinegar, white wine vinegar, or apple cider vinegar are excellent substitutes. Use the same measurement, but adjust to taste, as vinegars vary in acidity.

What other olives can I use if I don’t have Kalamata?

Green olives, Castelvetrano olives, or Niçoise olives can be used. Each variety imparts a different flavor profile—green olives tend to be milder, while Niçoise olives are slightly salty and firm.

How do I adapt this recipe for a gluten-free diet?

This recipe is inherently gluten-free. To make it a complete gluten-free meal, serve it over gluten-free grains such as quinoa or rice, ensuring any added ingredients (e.g., croutons) are also gluten-free.

Can I add fruit to this salad?

Yes. Diced watermelon, strawberries, or orange segments can provide a sweet contrast to the savory elements. Add fruit just before serving to preserve texture.

What herbs pair well with Mediterranean flavors?

Oregano, basil, mint, and dill all complement the classic Mediterranean ingredients. Use fresh herbs when possible, or substitute with half the amount of dried herbs.

How do I scale this recipe for a larger gathering?

Multiply ingredient quantities proportionally based on the number of servings needed. Prepare the salad in batches or use a very large mixing bowl to accommodate increased volume.

Conclusion

This Mediterranean salad is a versatile, nutritious, and flavor-packed dish that comes together in minutes with minimal effort. Whether enjoyed as a light main course, a healthy side, or part of a larger mezze spread, its bright flavors and simple ingredients make it a reliable favorite. Customize with proteins, grains, or additional vegetables to suit your preferences, and enjoy the wholesome taste of the Mediterranean any time of year.