Mediterranean Diet Fresh Tomato and Cucumber Salad

Bright, crisp, and irresistibly flavorful, this Mediterranean Diet Fresh Tomato and Cucumber Salad is a celebration of wholesome, healthy ingredients in every bite. Featuring juicy cherry tomatoes, cool cucumbers, briny Kalamata olives, and creamy crumbled feta, this salad is perfectly balanced with a zesty red wine vinegar and extra virgin olive oil dressing lightly seasoned with oregano. Fresh parsley adds a vibrant herbaceous note, while thinly sliced red onions bring a gentle zing. Ready in just 15 minutes, this no-cook recipe is an effortlessly refreshing side dish or light lunch, ideal for warm-weather dining or as part of a Mediterranean-inspired feast. Packed with nutritious vegetables and heart-healthy fats, this salad is a must-try for anyone embracing the Mediterranean lifestyle.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cups Cherry tomatoes
• 1 large Cucumber
• 0.5 Red onion
• 0.5 cup Kalamata olives
• 0.5 cup Feta cheese
• 0.25 cup Fresh parsley
• 3 tablespoons Extra virgin olive oil
• 1 tablespoon Red wine vinegar
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Begin by washing all fresh produce thoroughly. Slice the cherry tomatoes in halves and transfer them to a large salad bowl.

Step 2

Peel the cucumber if desired for a softer texture, then slice it lengthwise into quarters and chop into small bite-sized pieces. Add to the bowl with the tomatoes.

Step 3

Dice the red onion into small pieces. To reduce the intensity, rinse under cold water and drain before adding to the salad bowl.

Step 4

Slice the Kalamata olives in halves and combine them with the other ingredients in the bowl.

Step 5

Crumble the feta cheese into small chunks and add to the mixture.

Step 6

Finely chop the fresh parsley and sprinkle it over the salad.

Step 7

In a separate small bowl or jar, combine the extra virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper.

Step 8

Whisk the dressing well or shake the jar with the lid tightly closed until emulsified.

Step 9

Pour the dressing over the salad and gently toss all ingredients to ensure an even coating.

Step 10

Let the salad sit for about 5 minutes before serving to allow the flavors to meld together. Serve fresh.

Nutrition Facts

Serving size	(1044.7g)

Amount per serving	% Daily Value*
Calories	1017.1

Total Fat 89.5g	0%
Saturated Fat 20.0g	0%
Polyunsaturated Fat 0.6g
Cholesterol 66.8mg	0%
Sodium 3498.7mg	0%
Total Carbohydrate 45.8g	0%
Dietary Fiber 15.3g	0%
Total Sugars 18.0g
Protein 17.3g	0%

Vitamin D 12IU	0%
Calcium 636.5mg	0%
Iron 7.8mg	0%
Potassium 1609.2mg	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: 76.1%

Protein: 6.5%

Carbs: 17.3%