Low Fat Fresh Mediterranean Salata

Bursting with vibrant flavors and wholesome ingredients, this Low Fat Fresh Mediterranean Salata is a refreshing take on a classic Mediterranean salad. Packed with crunchy cucumbers, juicy tomatoes, sweet bell peppers, and briny Kalamata olives, this dish offers a balanced medley of textures and nutrients. Fresh parsley and mint add an aromatic twist, while a zesty lemon-olive oil dressing ties it all together, keeping it light and low in fat. Ready in just 20 minutes with no cooking required, this quick and healthy salad makes the perfect appetizer or side dish, and you can easily elevate it with crumbled feta cheese for extra indulgence. Ideal for those seeking a flavorful, healthy Mediterranean-inspired recipe, it’s best served chilled for a delightful, refreshing experience.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 large Cucumber
• 3 medium Tomatoes
• 0.5 small Red onion
• 1 medium Red bell pepper
• 1 medium Green bell pepper
• 0.5 cup Kalamata olives
• 0.5 cup Fresh parsley
• 0.25 cup Fresh mint
• 3 tablespoons Lemon juice
• 2 tablespoons Extra virgin olive oil
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 cup Feta cheese (optional)

Directions

Step 1

Wash all vegetables thoroughly under cold running water and pat dry with a clean kitchen towel.

Step 2

Cut the cucumber into quarters lengthwise and then slice into bite-sized pieces. Transfer to a large mixing bowl.

Step 3

Core the tomatoes, then dice into similar-sized pieces as the cucumber. Add to the bowl.

Step 4

Finely slice the red onion and add it to the mixing bowl.

Step 5

Cut the red and green bell peppers in half, remove the seeds and membranes, and then chop them into bite-sized pieces. Add them to the bowl.

Step 6

Slice the Kalamata olives in half and add them to the vegetables in the bowl.

Step 7

Chop the fresh parsley and fresh mint finely and add them to the mixture.

Step 8

In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and black pepper to make the dressing.

Step 9

Pour the dressing over the salad and toss everything together gently until the vegetables are thoroughly coated.

Step 10

If desired, crumble the feta cheese on top of the salad and give it a light toss.

Step 11

Taste and adjust the seasoning if necessary, then refrigerate the salad for at least 10 minutes to let the flavors meld.

Step 12

Serve chilled as a refreshing appetizer or side dish.

Nutrition Facts

Serving size	(1448.6g)

Amount per serving	% Daily Value*
Calories	1113.9

Total Fat 86.5g	0%
Saturated Fat 26.2g	0%
Polyunsaturated Fat 0.6g
Cholesterol 106.8mg	0%
Sodium 3418.0mg	0%
Total Carbohydrate 67.5g	0%
Dietary Fiber 21.7g	0%
Total Sugars 30.7g
Protein 27.3g	0%

Vitamin D 0IU	0%
Calcium 908.2mg	0%
Iron 9.9mg	0%
Potassium 2467.1mg	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: 67.2%

Protein: 9.4%

Carbs: 23.3%