Mediterranean Diet Lotus Root Salad

Brighten up your table with this Mediterranean Diet Lotus Root Salad, a fusion of earthy lotus root and classic Mediterranean flavors. Thinly sliced lotus root is lightly boiled and marinated, creating a tender yet crisp base that perfectly complements juicy cherry tomatoes, refreshing cucumber, and savory kalamata olives. Creamy feta cheese and a zesty lemon-oregano olive oil dressing elevate the dish, while a sprinkle of fresh parsley adds a vibrant finish. Quick to prepare and packed with wholesome ingredients, this salad is an ideal side dish or light main for those embracing the heart-healthy Mediterranean diet. Serve it chilled to enhance its refreshing flavors—perfect for summer gatherings or adding a Mediterranean flair to your weekly meals!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 300 grams lotus root
• 150 grams cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 100 grams feta cheese
• 50 grams kalamata olives
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 0.5 liter water
• 2 tablespoons white vinegar

Directions

Step 1

Peel the lotus root and slice it thinly into approximately 1/4-inch thick rounds.

Step 2

In a medium pot, bring 0.5 liters of water to a boil and add the sliced lotus root. Boil for about 5 minutes, then strain and rinse under cold water to cool them down.

Step 3

Soak the cooked lotus root slices in a mixture of water and white vinegar for 5 minutes to remove any residual stickiness, then drain well.

Step 4

Halve or quarter the cherry tomatoes, depending on their size.

Step 5

Peel the cucumber, if desired, and slice it into thin rounds.

Step 6

Thinly slice the red onion.

Step 7

In a large salad bowl, combine the boiled lotus root, cherry tomatoes, cucumber slices, and red onion.

Step 8

Chop the feta cheese into small cubes and add to the salad bowl.

Step 9

Add the kalamata olives and mix all the ingredients gently.

Step 10

In a small bowl, combine the olive oil, lemon juice, dried oregano, salt, and black pepper. Whisk until the dressing is emulsified.

Step 11

Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.

Step 12

Finely chop the fresh parsley and sprinkle over the top of the salad as a garnish.

Step 13

Serve the salad immediately for a fresh and vibrant dish or allow it to chill in the refrigerator for up to 1 hour to enhance the flavors.

Nutrition Facts

Serving size	(1459.5g)

Amount per serving	% Daily Value*
Calories	999.2

Total Fat 71.5g	0%
Saturated Fat 21.2g	0%
Polyunsaturated Fat 3.0g
Cholesterol 95mg	0%
Sodium 3485.0mg	0%
Total Carbohydrate 75.6g	0%
Dietary Fiber 17.1g	0%
Total Sugars 12.0g
Protein 22.6g	0%

Vitamin D 16IU	0%
Calcium 746.4mg	0%
Iron 7.2mg	0%
Potassium 1986.3mg	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: 62.1%

Protein: 8.7%

Carbs: 29.2%