Mediterranean Diet Roman Salad

Elevate your healthy eating routine with this vibrant Mediterranean Diet Roman Salad, a refreshing and nutrient-packed dish brimming with bold flavors and wholesome ingredients. Crisp Romaine lettuce serves as the base for a colorful medley of juicy cherry tomatoes, crisp cucumber, tangy red onion, briny Kalamata olives, and creamy crumbled feta cheese. Tossed in a zesty homemade vinaigrette made with extra virgin olive oil, red wine vinegar, and aromatic dried oregano, this salad is as satisfying as it is nutritious. With just 20 minutes of prep time and no cooking required, this quick and easy recipe is perfect for a light lunch, a side dish, or the centerpiece of a Mediterranean-inspired meal. Serve chilled for the ultimate refreshing bite that’s both heart-healthy and deliciously vibrant.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 head Romaine lettuce
• 1 medium Cucumber
• 250 grams Cherry tomatoes
• 0.5 medium Red onion
• 100 grams Kalamata olives
• 100 grams Feta cheese
• 60 ml Extra virgin olive oil
• 30 ml Red wine vinegar
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the Romaine lettuce thoroughly under cold water, pat dry with a clean kitchen towel or use a salad spinner to remove excess water.

Step 2

Chop or tear the Romaine lettuce into bite-sized pieces and place them in a large salad bowl.

Step 3

Peel the cucumber and slice it into thin rounds. Add the cucumber slices to the bowl with the lettuce.

Step 4

Halve the cherry tomatoes and add them to the salad bowl.

Step 5

Peel and thinly slice the red onion, then scatter the slices over the salad.

Step 6

Pit the Kalamata olives if they're not already pitted, and slice them in half. Add them to the salad bowl.

Step 7

Crumble the Feta cheese over the salad.

Step 8

In a small mixing bowl or a jar with a lid, combine the extra virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper. Whisk or shake well to emulsify the dressing.

Step 9

Pour the vinaigrette over the salad and toss gently to combine all ingredients and ensure they are well-coated with dressing.

Step 10

Taste and adjust seasoning if necessary. Serve immediately or chill in the refrigerator for up to 30 minutes before serving for a more refreshing taste.

Nutrition Facts

Serving size	(1409.5g)

Amount per serving	% Daily Value*
Calories	1212.3

Total Fat 106.0g	0%
Saturated Fat 24.9g	0%
Polyunsaturated Fat 1.1g
Cholesterol 89mg	0%
Sodium 3777.2mg	0%
Total Carbohydrate 51.7g	0%
Dietary Fiber 20.0g	0%
Total Sugars 17.3g
Protein 26.7g	0%

Vitamin D 16IU	0%
Calcium 902.1mg	0%
Iron 11.2mg	0%
Potassium 2245.8mg	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: 75.3%

Protein: 8.4%

Carbs: 16.3%