Heart-Healthy Fresh Mediterranean Salata

Brighten up your meals with this Heart-Healthy Fresh Mediterranean Salata, a vibrant and nutritious salad bursting with fresh, wholesome ingredients. Packed with crisp cucumbers, juicy cherry tomatoes, sweet red bell pepper, and briny Kalamata olives, this recipe delivers the quintessential flavors of the Mediterranean. Topped with creamy crumbles of feta cheese and a sprinkle of fresh parsley, it’s lightly dressed in a zesty blend of extra virgin olive oil, fresh lemon juice, and fragrant oregano. Perfect as a refreshing side dish or a light main course, this no-cook, 20-minute recipe is as quick as it is flavorful. Serve over a bed of mixed greens for added texture and enjoy a dish that’s both flavorful and heart-healthy, ideal for busy weeknights or elegant dining.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 large Cucumber
• 250 grams Cherry tomatoes
• 0.5 medium Red onion
• 1 medium Red bell pepper
• 50 grams Kalamata olives
• 100 grams Feta cheese
• 20 grams Fresh parsley
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Fresh lemon juice
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 100 grams Mixed salad greens

Directions

Step 1

Wash all the vegetables thoroughly under cold running water.

Step 2

Peel the cucumber if desired, then dice it into small cubes and place it in a large salad bowl.

Step 3

Halve the cherry tomatoes and add them to the bowl with the cucumber.

Step 4

Thinly slice the red onion and red bell pepper, then add them to the salad mixture.

Step 5

Pit and halve the Kalamata olives and add them to the bowl.

Step 6

Crumble the feta cheese into medium-sized chunks and add it to the salad.

Step 7

Finely chop the parsley and sprinkle it over the salad.

Step 8

In a small bowl, whisk together the olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well combined.

Step 9

Pour the dressing over the salad ingredients in the large bowl.

Step 10

Gently toss everything together to ensure the dressing coats all components evenly.

Step 11

Add the mixed salad greens to a serving platter, then top with the vegetable mixture.

Step 12

Serve immediately, or refrigerate for up to an hour before serving to allow flavors to meld.

Nutrition Facts

Serving size	(1183.9g)

Amount per serving	% Daily Value*
Calories	963.2

Total Fat 78.9g	0%
Saturated Fat 21.4g	0%
Polyunsaturated Fat 0.8g
Cholesterol 89mg	0%
Sodium 3039.8mg	0%
Total Carbohydrate 51.7g	0%
Dietary Fiber 14.4g	0%
Total Sugars 22.1g
Protein 23.4g	0%

Vitamin D 16IU	0%
Calcium 744.3mg	0%
Iron 7.5mg	0%
Potassium 2084.8mg	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: 70.3%

Protein: 9.3%

Carbs: 20.5%