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Mediterranean Salad

5 from 4 votes
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posted: 01/23/22

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This post may contain affiliate links. Please read my disclosure policy

This Mediterranean Salad comes together with just a handful of ingredients for an easy chopped vegetable salad. This great salad recipe works as a side dish but also makes a great full meal.

overhead view of Mediterranean salad in a bowl in a wooden bowl

If you are looking to eat healthier this year, you can’t beat this Mediterranean Salad. Made with chopped vegetables, olives, cheese, and the simplest light dressing, this dish makes a great lunch or dinner side dish.

How to Make Mediterranean Salad

  1. Chop the vegetables. I like this recipe best with my cucumbers unpeeled, my red onions sliced thin, and the tomatoes and cucumbers in 1/2 inch pieces.
  2. Add in kalamata olives and cubes of feta cheese. While this does call for a black of feta cheese cubed, you could also use crumbled. I just like the look of the blocks.
  3. Dress the salad. This salad has a really simple dressing that can be made right over the vegetables. Sprinkle the ingredients with red wine vinegar, olive oil, Greek oregano, salt, and pepper.
  4. Toss the salad to combine and enjoy.
overhead of mediterranean cucumber salad broken up by ingredient

Red Wine Vinegar

Half the dressing in this recipe is made from Red Wine Vinegar. Red Wine Vinegar is a really common ingredient in Mediterranean cooking. As the name implies it’s base ingredient is red wine. Despite that, because the wine is turned into vinegar and is acidic, it contains almost no alcohol.

Like many vinegars, it is very acidic on it’s own. But when you balance it with the olive oil, oregano, salt, and pepper, it is perfection.

Greek Oregano

In the United States most often we purchase oregano under the generic name, “Oregano” and don’t really give it a second though. But, truthfully, oregano from different regions holds very different tastes. The taste in oregano from Mexico can have notes of citrus and be just a hint sweeter. Alternatively, oregano from Greece is more earthy in flavor.

In this recipe, I am calling for Greek Oregano as this is a Mediterranean salad recipe. It is what will make this recipe most authentic. That being said, if you can’t find Greek oregano, go with what is in your pantry. It will also be delicious.

Variations for this Mediterranean Salad Recipe

  • Make it a Mediterranean pasta salad. To stretch this into a whole meal, add in half a pound of bow tie pasta. Taste it, and adjust seasonings. You may choose to double the dressing.
  • Make it a Mediterranean Chickpea Salad. To make this a filling lunch add in a can of garbanzo beans drained and rinsed.
  • Make it a simple Mediterranean Quinoa Salad. Toss this salad with 2 cups of cooked quinoa to make a low carb meal. As with the pasta variation, you may want to double the dressing.
Mediterranean chickpea salad in a bowl

Mediterranean Chickpea Salad

My favorite variation by far is adding in garbanzo beans. They are such a natural fit with the rest of the ingredients. A 15 ounce can of chickpeas, drained and rinsed, can be tossed in with the vegetables. There is no need to change any of the other ingredients. This will add in 385 calories, 70 grams of carbs, and 18 grams of protein. It will also stretch this from four lunches to six.

Storing Leftovers

This Mediterranean cucumber salad is best when eaten right after it is made. That being said, it will still be delicious as left overs. Store any leftovers in an airtight container in the refrigerator for up to three days.

Please note that the longer it sits the more the vegetables will soften and break down. This is fine from a food safety perspective, but you might not enjoy it as much. Tastes do vary, so it might turn out you enjoy it more.

FAQ

Is Mediterranean salad healthy?

This is always a hard question to answer because the definition of health varies so much from person to person. That being said, there is something to be said for the Mediterranean diet. It involves lots of vegetables, healthy fats, and eating in moderation. That is a lot of what you see here.

Is Mediterranean salad Keto friendly?

This salad as written, and without the chickpeas, would be considered Keto friendly.

What dressing goes on Mediterranean salad?

Though I love my Greek Salad dressing, it’s not an authentic recipe, it’s meant to mimic the Greek Salad dressings sold in the United States. Traditionally a Mediterranean salad dressing is just red wine vinegar, olive oil, oregano, salt and pepper, which is what we are using here.

side view of a overhead view of Mediterranean salad recipe in a wooden bowl

Other Mediterranean Inspired Dishes

If you make this Mediterranean Salad recipe, please leave me a comment and let me know what you think. I love hearing from you.

overhead view of Mediterranean salad in a bowl in a wooden bowl
5 from 4 votes

Mediterranean Salad

Serves: 8 people
(tap # to scale)
Prep: 10 minutes
Total: 10 minutes
This Mediterranean Salad comes together with just a handful of ingredients for an easy chopped vegetable salad. This great salad recipe works as a side dish but also makes a great full meal.

Ingredients

  • 1 English cucumber cut into 1/2 inch half moons
  • 4 Roma tomatoes cut in half and then cut into 1/2 inch pieces
  • 1/2 red onion cut into thin slices
  • 1 cup kalamata olives pitted and cut in half
  • 4 ounces feta cheese cut into 1/2 inch cubes
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar (learn more about red wine vingar here)
  • 1 teaspoon Greek oregano (learn about Greek oregano here)
  • 1/2 teaspoon kosher salt
  • dash freshly ground black pepper

Instructions

  • Combine the cucumbers, tomatoes, onion, and feta in a large bowl.
  • Season with the olive oil, red wine vinegar, oregano, salt and pepper.
  • Toss to combine and serve.

Notes

Please note that the serving size indicated for this recipe is for a side dish. If you want to make this as a lunch, it will serve four people.
Serving: 0.85cups Calories: 125kcal (6%) Carbohydrates: 6g (2%) Protein: 4g (8%) Fat: 10g (15%) Saturated Fat: 2g (13%) Monounsaturated Fat: 2g Cholesterol: 8mg (3%) Sodium: 246mg (11%) Potassium: 135mg (4%) Fiber: 1g (4%) Sugar: 2g (2%)
Author: Lisa Longley
Course: Side Dish
Cuisine: Mediterranean
overhead view of Mediterranean salad in a bowl in a wooden bowl

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Mediterranean Salad

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Hi! I'm Lisa Longley, and I am committed to giving you simple dinner ideas and recipes that are easy to make; recipes that will fill your home with joy. I am the owner and author of SimpleJoy.com and I'm so glad that you are here.

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  1. Anna says

    Where did you buy this beautiful bowl in the photo?

    • Lisa Longley says

      Target! But, unfortunately, it was many years ago.

  2. Lorie B says

    5 stars
    This salad was so good! My kids loved it, which is a big win. I served it with homemade falafel so the freshness of the salad provided a lovely balance. I’m still thinking about it and just told my daughter that I find myself craving it again today.

    • Lisa Longley says

      OMG, your kids ate it! Day. Made.

  3. Irene Roach says

    I love all your recipes! I use them all the time ! Thanks for sharing!!

    • Lisa Longley says

      I’m so glad to hear that! This type of comment always makes my day.

  4. Darlene Furlong says

    I can’t wait to have the salads sounds so good and healthy!

    • Lisa Longley says

      I hope you love them!

  5. Terri Kiesel says

    You suggested a variation by adding garbanzo beans, and I recently had a similar salad but I believe the beans were roasted. Any suggestions how to to this? Thanks for the recipe and I can’t wait to try it.

    • Lisa Longley says

      When you roast chickpeas, they become really crunchy. If that is what you are going for, have at it! I have a recipe here: Roasted Chickpeas. I personally wouldn’t enjoy that in this salad at all. I think the creamy texture of the beans lends perfectly to this salad.

  6. Pam says

    Can this salad be made the day before?

    • Lisa Longley says

      I like it best when it is freshly made, but leftovers are still delicious. So it is more of a personal call.

  7. Randy Pelotte says

    Made this for a cookout in 5 hours. Shod I add the dressing now or wait to add just before serving?

    • Lisa Longley says

      I’m a bit late in answering this, but either will work. I like this salad best right after it is made, but leftovers are great too.

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