Mediterranean Salad Recipe
If you’re looking for a fresh, flavor-forward dish that feels like a celebration of sunshine on your plate, this Mediterranean Salad is about to become your new go-to. Imagine crunchy romaine, juicy tomatoes, crisp cucumber, briny olives, and tangy feta all tossed in a zippy homemade dressing—each bite transports you straight to a breezy coastal café. Whether you’re craving a quick lunch, a vibrant dinner side, or an impressive dish for friends, this Mediterranean Salad delivers all the color, nutrition, and bold taste you could hope for.
Ingredients You’ll Need
This recipe keeps things beautifully simple, letting every ingredient shine with its unique flavor, texture, or gorgeous color. Using just a handful of fresh staples, you’ll create a Mediterranean Salad that feels both effortless and incredibly satisfying.
- Romaine Lettuce: Offers a crisp, refreshing crunch as the base of your salad.
- Cherry Tomatoes: Halved for bursts of sweetness and vibrant color in every bite.
- Cucumber: Diced to lend a cool, juicy snap that balances the richness.
- Red Onion: Thinly sliced for just the right touch of sharpness and color contrast.
- Kalamata Olives: Their briny, deep flavor defines classic Mediterranean Salad character.
- Feta Cheese: Crumbled generously, providing creamy, tangy pops of flavor.
- Fresh Parsley: Chopped parsley adds a grassy freshness and a lovely green burst.
- Extra Virgin Olive Oil: Brings luscious body and signature Mediterranean richness to the dressing.
- Red Wine Vinegar: Offers acidic brightness that makes all the other flavors sing.
- Dijon Mustard: Adds a gentle tang and helps emulsify your dressing.
- Garlic: Just one minced clove gives a subtle savory kick that ties the whole salad together.
- Salt and Pepper: Essential for highlighting each fresh ingredient to perfection.
How to Make Mediterranean Salad
Step 1: Prep the Veggies
Start by washing and drying all your produce so the vegetables stay crisp in your Mediterranean Salad. Chop the romaine lettuce into bite-sized pieces, halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. If you want a milder onion flavor, soak the slices in cold water for a few minutes, then drain and pat dry.
Step 2: Build Your Salad Base
Grab a large salad bowl and add the chopped romaine lettuce, cherry tomatoes, cucumber, red onion, kalamata olives, crumbled feta, and parsley. Gently toss everything together so each ingredient is evenly distributed and those beautiful colors mingle on the platter.
Step 3: Mix the Dressing
In a separate small bowl or jar, combine the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, and a generous pinch of salt and pepper. Whisk (or shake) until the dressing is silky and fully combined. The mustard not only adds flavor, but also helps the dressing emulsify, clinging perfectly to every salad leaf.
Step 4: Dress and Toss
Right before serving, pour the dressing all over your Mediterranean Salad. For the crispiest, most lively texture, toss everything together gently just until the veggies are coated. This ensures every bite is bright and perfectly seasoned, without the lettuce wilting or sogging out.
Step 5: Serve and Savor
Spoon the finished Mediterranean Salad into bowls or onto a big serving platter. Take a moment to appreciate that riot of color and the tantalizing aroma before digging in—you’ve just made a dish that’s as pleasing to look at as it is to eat!
How to Serve Mediterranean Salad
Garnishes
A final flourish can take this Mediterranean Salad to the next level. Try a sprinkle of extra chopped parsley, a quick grind of black pepper, or even a dash of dried oregano for classic Greek flavor. A squeeze of lemon right before eating also brightens every bite and brings the salad even closer to Mediterranean perfection.
Side Dishes
This vibrant salad pairs wonderfully with grilled chicken, lamb kebabs, or crispy falafel for a hearty meal. If you’re keeping it simple, warm pita bread or a side of hummus gives a satisfying touch that rounds out your Mediterranean Salad experience beautifully.
Creative Ways to Present
For casual meals, pile the Mediterranean Salad high in a rustic wooden bowl. For parties, try layering it in clear glass to show off the colorful stripes, or serve in individual jars for a fun, portable presentation. You can even top mini flatbreads or use lettuce cups for bite-sized, picnic-friendly treats.
Make Ahead and Storage
Storing Leftovers
If you have any Mediterranean Salad left, store it in an airtight container in the fridge for up to 2 days. For best texture, keep the dressing separate and only toss them together just before eating, as the lettuce can wilt if left sitting in the vinaigrette.
Freezing
Because this salad is packed with crisp, water-rich veggies and cheese, it’s not ideal for freezing; the textures will suffer and the salad may turn mushy once thawed. It’s best to enjoy your Mediterranean Salad fresh for that signature crunch and flavor.
Reheating
Mediterranean Salad is at its best enjoyed cold or at room temperature. There’s no reheating required—simply toss any leftover salad with extra olive oil or lemon if needed to freshen it up, then serve and enjoy instantly.
FAQs
Can I make Mediterranean Salad ahead of time?
Absolutely! Chop all your veggies and store them in the fridge, keep the dressing separate, and only assemble and mix it just before serving to keep everything fresh and crisp.
What protein can I add to make it a full meal?
Try adding grilled chicken, shrimp, or chickpeas for a satisfying, well-rounded Mediterranean Salad that works perfectly as a main dish. Any of these options will balance the salad’s bright flavors while adding protein to keep you full longer.
Is this Mediterranean Salad gluten-free?
Yes, the salad and its dressing are naturally gluten-free, making this a great choice for anyone with gluten sensitivities. Just be sure to check the mustard label to confirm, as some varieties can contain traces of gluten.
Can I substitute other greens for romaine?
Definitely! Try baby spinach, mixed greens, or even arugula for a bit of peppery bite. Each green lends its own texture and personality, and the Mediterranean Salad will still come together beautifully.
How can I make this salad vegan?
To transform this into a vegan Mediterranean Salad, simply skip the feta or use your favorite plant-based alternative. The salad will still be bursting with vibrant flavor, and you won’t miss a thing!
Final Thoughts
I can’t recommend this Mediterranean Salad enough—it’s fresh, delicious, and brings people together in the best way. Whether you serve it for a quick weekday lunch or as the showpiece at your next gathering, give this recipe a try and let the flavors transport you straight to the Mediterranean coast!
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Mediterranean Salad Recipe
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian, Gluten-Free
Description
This Mediterranean Salad is a refreshing and flavorful dish that brings together crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, tangy red onion, savory kalamata olives, creamy feta cheese, and fragrant parsley, all tossed in a zesty homemade dressing.
Ingredients
Salad:
- 2 cups chopped romaine lettuce
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- Salt and pepper to taste
Instructions
- Prepare the Salad: In a large bowl, combine romaine lettuce, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, and parsley.
- Make the Dressing: In a separate bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper until well blended.
- Toss and Serve: Just before serving, pour the dressing over the salad and toss gently to coat. Serve immediately.
Notes
- You can add grilled chicken or chickpeas to make this a full meal.
- Try adding a sprinkle of oregano or a squeeze of lemon for extra brightness.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 210
- Sugar: 4g
- Sodium: 400mg
- Fat: 17g
- Saturated Fat: 5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 4g
- Cholesterol: 15mg
