Heart-Healthy Mediterranean Tomato and Olive Salad
Bright, refreshing, and packed with wholesome goodness, this Heart-Healthy Mediterranean Tomato and Olive Salad is the perfect addition to your table. Featuring juicy ripe tomatoes, crisp cucumber, tangy kalamata olives, and a lively mix of fresh parsley and mint, this salad bursts with vibrant Mediterranean flavors. Tossed with a zesty dressing of extra virgin olive oil and fresh lemon juice, and topped with creamy crumbled feta cheese, this dish is as nutritious as it is delicious. Ready in just 15 minutes with no cooking required, it’s a low-effort, high-reward recipe that works beautifully as a side dish or a light, satisfying meal. Perfect for anyone looking to incorporate Mediterranean diet staples into their routine, this salad is full of heart-healthy ingredients and brimming with bold, fresh flavors you'll love.
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Ingredients
- 4 medium ripe tomatoes
- 1 medium cucumber
- 0.5 red onion
- 0.5 cup kalamata olives
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup feta cheese
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Wash the tomatoes and cucumber thoroughly under cold running water.
Step 2
Cut the tomatoes into wedges and transfer them to a large mixing bowl.
Step 3
Peel the cucumber if desired, then slice it into thin rounds. Add it to the bowl with the tomatoes.
Step 4
Peel the red onion and slice it thinly. Add the onion slices to the bowl.
Step 5
Add the kalamata olives to the mixture. You can leave them whole or slice them in half for easier eating.
Step 6
In a small bowl, whisk together extra virgin olive oil and fresh lemon juice until well combined.
Step 7
Pour the olive oil and lemon juice dressing over the salad ingredients in the large bowl.
Step 8
Chop the fresh parsley and fresh mint finely and add them to the salad.
Step 9
Crumble the feta cheese over the top of the salad ingredients.
Step 10
Season the salad with salt and black pepper, adjusting to taste.
Step 11
Gently toss all the ingredients together until evenly coated with dressing.
Step 12
Serve immediately as a refreshing side dish or over a bed of greens for a light meal.
Nutrition Facts
| Serving size | (986.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 801.9 |
| Total Fat 67.6g | 0% |
| Saturated Fat 12.9g | 0% |
| Polyunsaturated Fat 0.3g | |
| Cholesterol 33.4mg | 0% |
| Sodium 2483.6mg | 0% |
| Total Carbohydrate 45.5g | 0% |
| Dietary Fiber 16.6g | 0% |
| Total Sugars 20.1g | |
| Protein 12.7g | 0% |
| Vitamin D 6IU | 0% |
| Calcium 433.0mg | 0% |
| Iron 7.5mg | 0% |
| Potassium 1769.1mg | 0% |
Source of Calories