Mediterranean Diet Fresh Rukola Salad
Brighten up your table with this vibrant Mediterranean Diet Fresh Rukola Salad, a refreshing and nutrient-packed dish bursting with classic Mediterranean flavors. Featuring peppery rukola (arugula) as the base, this salad is elevated with juicy cherry tomatoes, crisp cucumber slices, briny Kalamata olives, and a sprinkle of creamy, tangy feta cheese. Thinly sliced red onions add a subtle bite, while a zesty homemade dressing of extra virgin olive oil, lemon juice, and fragrant oregano ties it all together. Ready in just 15 minutes, this no-cook, gluten-free recipe is perfect as a light appetizer, a wholesome side dish, or even a quick lunch. Its colorful ingredients and healthful appeal make it a standout choice for anyone following the Mediterranean diet or simply seeking fresh, seasonal flavors.
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Ingredients
- 150 grams rukola (arugula)
- 200 grams cherry tomatoes
- 1 medium cucumber
- 50 grams kalamata olives
- 0.5 medium red onion
- 100 grams feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Directions
Step 1
Thoroughly wash the rukola (arugula) under cool running water. Shake off excess water or use a salad spinner to dry it completely.
Step 2
Halve the cherry tomatoes and set them aside.
Step 3
Peel the cucumber and slice it into thin rounds or half-moons, depending on your preference.
Step 4
Cut the kalamata olives in half to remove any pits (if not already pitted).
Step 5
Slice the red onion finely and optionally soak it in cold water for 10 minutes to lessen its sharpness. Drain and set aside.
Step 6
For the dressing, in a small bowl, whisk together extra virgin olive oil, lemon juice, dried oregano, sea salt, and black pepper until well combined.
Step 7
In a large salad bowl, combine the rukola, cherry tomatoes, cucumber, olives, and red onion.
Step 8
Crumble the feta cheese over the top of the salad.
Step 9
Drizzle the prepared dressing evenly over the salad and gently toss everything together until well coated.
Step 10
Serve immediately as a refreshing appetizer or as a side dish.
Nutrition Facts
| Serving size | (843.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 898.2 |
| Total Fat 78.7g | 0% |
| Saturated Fat 21.2g | 0% |
| Polyunsaturated Fat 0.7g | |
| Cholesterol 89mg | 0% |
| Sodium 2995.5mg | 0% |
| Total Carbohydrate 36.8g | 0% |
| Dietary Fiber 10.8g | 0% |
| Total Sugars 15.2g | |
| Protein 22.1g | 0% |
| Vitamin D 16IU | 0% |
| Calcium 869.7mg | 0% |
| Iron 6.4mg | 0% |
| Potassium 1525.6mg | 0% |
Source of Calories