Mediterranean Diet Bauernsalat (Farmer's Salad)

Bursting with fresh, vibrant flavors, this Mediterranean Diet Bauernsalat (Farmer's Salad) is a wholesome, no-cook dish that celebrates the best of the Mediterranean lifestyle. Featuring crisp cucumbers, juicy cherry tomatoes, tangy red onion, and crunchy green bell pepper, this salad is elevated with the savory richness of crumbled feta cheese, briny Kalamata olives, and capers. A simple homemade dressing of olive oil, red wine vinegar, and oregano ties it all together, creating a refreshing and nutrient-packed meal that’s ready in just 20 minutes. Perfect as a light lunch, side dish, or healthy appetizer, this Mediterranean classic is ideal for anyone seeking delicious, heart-healthy recipes.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 medium Cucumbers
• 250 grams Cherry tomatoes
• 1 medium Red onion
• 1 medium Green bell pepper
• 150 grams Feta cheese
• 75 grams Kalamata olives
• 2 tablespoons Capers
• 4 tablespoons Olive oil
• 2 tablespoons Red wine vinegar
• 1 teaspoon Dried oregano
• 2 tablespoons Fresh parsley
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Begin by washing all the vegetables thoroughly under cold water.

Step 2

Slice the cucumbers in half lengthwise, then cut them into thin half-moon slices.

Step 3

Halve the cherry tomatoes.

Step 4

Peel the red onion and slice it into thin rings.

Step 5

Remove the stem and seeds from the green bell pepper, then slice it into thin strips.

Step 6

In a large salad bowl, combine the sliced cucumbers, halved cherry tomatoes, sliced red onion, and bell pepper strips.

Step 7

Crumb the feta cheese into the vegetable mixture using your hands or a fork.

Step 8

Add the Kalamata olives and capers to the salad.

Step 9

In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and black pepper until well combined.

Step 10

Pour the dressing over the salad, and gently toss everything together to ensure all ingredients are coated with the dressing.

Step 11

Chop the fresh parsley finely and sprinkle over the top of the salad.

Step 12

Serve immediately or let the salad sit for about 10 minutes to allow the flavors to meld together. Enjoy!

Nutrition Facts

Serving size	(1285.9g)

Amount per serving	% Daily Value*
Calories	1315.4

Total Fat 110.0g	0%
Saturated Fat 31.5g	0%
Polyunsaturated Fat 6.3g
Cholesterol 133.5mg	0%
Sodium 4283.5mg	0%
Total Carbohydrate 57.7g	0%
Dietary Fiber 16.4g	0%
Total Sugars 23.2g
Protein 29.8g	0%

Vitamin D 24IU	0%
Calcium 991.0mg	0%
Iron 7.8mg	0%
Potassium 1883.3mg	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: 73.9%

Protein: 8.9%

Carbs: 17.2%