Heart-Healthy Bauernsalat (Farmer's Salad)

Brighten your plate with this Heart-Healthy Bauernsalat (Farmer’s Salad), a vibrant and wholesome twist on the classic German dish. Bursting with fresh, nutrient-packed ingredients like crisp cucumber, juicy tomatoes, sweet red bell peppers, and briny Kalamata olives, this salad delivers both flavor and health in every bite. A drizzle of zesty homemade dressing, made with heart-smart extra virgin olive oil, red wine vinegar, and a hint of Dijon mustard, ties everything together beautifully. Optional low-fat feta cheese adds a creamy touch without compromising its health-conscious appeal. Ready in just 20 minutes and perfect as a refreshing appetizer or side dish, this no-cook recipe is as easy as it is delicious. Whether you’re looking for a light lunch or a Mediterranean-inspired companion to your main meal, this farmer’s salad is a must-try for anyone embracing healthy eating.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 medium, diced Cucumber
• 2 medium, diced Tomatoes
• 1 medium, diced Red bell pepper
• 0.5 small, thinly sliced Red onion
• 0.5 cup, pitted and halved Kalamata olives
• 0.25 cup, crumbled (optional for heart health, low-fat) Feta cheese
• 0.25 cup, chopped Fresh parsley
• 2 tablespoons Extra virgin olive oil
• 1 tablespoon Red wine vinegar
• 1 tablespoon Lemon juice
• 1 teaspoon Dijon mustard
• 1 clove, minced Garlic
• 0.5 teaspoon Dried oregano
• 0.25 teaspoon Black pepper

Directions

Step 1

Start by preparing the vegetables. Wash the cucumber, tomatoes, and red bell pepper thoroughly. Dice the cucumber and tomatoes into small cubes. Core and dice the red bell pepper.

Step 2

Peel the red onion and slice it thinly. If you find raw onions too strong, you can soak them in cold water for a few minutes and then drain them.

Step 3

In a large salad bowl, combine the diced cucumber, tomatoes, red bell pepper, sliced red onion, and halved Kalamata olives.

Step 4

If using, add the crumbled low-fat feta cheese into the salad mixture.

Step 5

Sprinkle the chopped fresh parsley over the top of the salad mixture.

Step 6

In a small mixing bowl, prepare the dressing by whisking together extra virgin olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, and black pepper.

Step 7

Pour the dressing evenly over the salad and gently toss all ingredients together to ensure they are well coated with the dressing.

Step 8

Taste the salad and adjust for seasoning if necessary. You may add more black pepper to taste, but avoid adding salt to keep it heart-healthy.

Step 9

Cover the bowl and let the salad sit for about 10 minutes before serving. This allows the flavors to meld together.

Step 10

Serve the salad as a refreshing appetizer or side dish.

Nutrition Facts

Serving size	(853.8g)

Amount per serving	% Daily Value*
Calories	806.5

Total Fat 68.8g	0%
Saturated Fat 13.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 33.4mg	0%
Sodium 1997.7mg	0%
Total Carbohydrate 41.7g	0%
Dietary Fiber 15.7g	0%
Total Sugars 16.9g
Protein 11.3g	0%

Vitamin D 6IU	0%
Calcium 410.2mg	0%
Iron 6.9mg	0%
Potassium 1379.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 74.5%

Protein: 5.4%

Carbs: 20.1%