Mediterranean Diet Fresh Tomato and Onion Salad

Bursting with the vibrant flavors of the Mediterranean, this Fresh Tomato and Onion Salad is a simple yet stunning dish that's healthy, refreshing, and ready in just 15 minutes. Juicy, ripe tomatoes and crisp red onion are elevated with a zesty vinaigrette made of extra-virgin olive oil, red wine vinegar, sea salt, and black pepper. Fresh basil and oregano leaves round out the salad with their fragrant, herbaceous notes. Perfect as a light starter, side dish, or even a quick lunch, this salad is a shining example of Mediterranean diet recipes that emphasize fresh ingredients and bold, wholesome flavors. Serve it immediately for optimal taste and pair it with crusty bread or grilled seafood for a complete meal.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 4 medium ripe tomatoes
• 1 medium red onion
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 6 leaves fresh basil leaves
• 1 teaspoon fresh oregano leaves

Directions

Step 1

Wash the tomatoes thoroughly under running water and pat them dry with a clean kitchen towel.

Step 2

Cut the tomatoes into bite-sized wedges ensuring even slices, and place them in a large mixing bowl.

Step 3

Peel the red onion and slice it thinly into rings or half-rings, depending on preference. Add the onion to the bowl with the tomatoes.

Step 4

In a small mixing bowl, whisk together the extra-virgin olive oil, red wine vinegar, sea salt, and black pepper until the vinaigrette is well combined.

Step 5

Pour the vinaigrette over the tomatoes and onions in the mixing bowl.

Step 6

Gently toss the salad with a pair of salad tongs or large spoons to ensure even coating of the dressing on the tomatoes and onions.

Step 7

Tear the fresh basil leaves and oregano leaves with your hands to avoid bruising and add them to the salad.

Step 8

Give the salad one final gentle toss to incorporate the herbs.

Step 9

Let the salad sit for about 5-10 minutes to allow the flavors to meld together.

Step 10

Serve the tomato and onion salad immediately for the best flavor and freshness.

Nutrition Facts

Serving size	(684.0g)

Amount per serving	% Daily Value*
Calories	504.5

Total Fat 41.7g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1193.7mg	0%
Total Carbohydrate 32.2g	0%
Dietary Fiber 8.6g	0%
Total Sugars 18.3g
Protein 6.1g	0%

Vitamin D 0IU	0%
Calcium 95.6mg	0%
Iron 2.3mg	0%
Potassium 1397.8mg	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: 71.0%

Protein: 4.6%

Carbs: 24.4%