Mediterranean Diet Tomatensalat

Bright, fresh, and brimming with Mediterranean flavors, this Mediterranean Diet Tomatensalat is a wholesome celebration of vibrant ingredients. Featuring juicy ripe tomatoes, crisp cucumber, and tangy red onion, this salad is elevated with the briny punch of kalamata olives, fresh parsley, and basil. A drizzle of extra virgin olive oil and red wine vinegar brings it all together, creating a simple yet flavorful dressing that accentuates the natural freshness of the vegetables. Optionally topped with creamy feta cheese, this quick-to-prepare (just 15 minutes!) dish is perfect as a nutrient-rich side or a light, satisfying meal. Bursting with heart-healthy ingredients, this salad is a must-try for fans of the Mediterranean diet, offering a flavorful way to stay balanced and healthy. Perfect for summer gatherings, weeknight dinners, or even meal prep, this tomatensalat showcases how effortless healthy eating can be.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 500 g ripe tomatoes
• 1 small red onion
• 1 medium cucumber
• 3 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 2 tbsp fresh parsley
• 2 tbsp fresh basil leaves
• 50 g kalamata olives (pitted and halved)
• 50 g feta cheese (optional)
• 0.5 tsp sea salt
• 0.25 tsp black pepper

Directions

Step 1

Wash and dry the produce. Slice the tomatoes into bite-sized wedges and place them in a large mixing bowl.

Step 2

Peel the red onion and slice it into thin rings. Add the onion to the bowl with the tomatoes.

Step 3

Cut the cucumber in half lengthwise, then slice it into thin half-moons. Add to the bowl.

Step 4

Chop the fresh parsley and basil leaves, and sprinkle them over the vegetables.

Step 5

Add the halved kalamata olives to the bowl. If using feta cheese, crumble it over the salad at this point.

Step 6

In a small bowl or jar, whisk together the olive oil, red wine vinegar, sea salt, and black pepper to create the dressing.

Step 7

Pour the dressing over the salad ingredients and gently toss everything together until well combined.

Step 8

Let the salad sit for 5-10 minutes to allow the flavors to meld. Adjust seasoning if necessary.

Step 9

Serve the salad immediately as a side dish or light meal. Enjoy!

Nutrition Facts

Serving size	(982.6g)

Amount per serving	% Daily Value*
Calories	782.7

Total Fat 65.8g	0%
Saturated Fat 15.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 44.6mg	0%
Sodium 2465.0mg	0%
Total Carbohydrate 43.3g	0%
Dietary Fiber 11.0g	0%
Total Sugars 22.0g
Protein 15.2g	0%

Vitamin D 0IU	0%
Calcium 408.2mg	0%
Iron 4.3mg	0%
Potassium 1796.3mg	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: 71.7%

Protein: 7.4%

Carbs: 21.0%