Mediterranean Diet Tomato and Onion Salad

Bright, fresh, and bursting with flavor, this Mediterranean Diet Tomato and Onion Salad is a quick and wholesome side dish that’s perfect for any occasion. Featuring juicy ripe tomatoes and sweet red onion slices, this salad is elevated with a zesty dressing made from extra virgin olive oil, red wine vinegar, and a hint of dried oregano. A sprinkle of fresh parsley adds a vibrant finishing touch. Ready in just 15 minutes, this no-cook recipe is not only incredibly simple but also packed with heart-healthy ingredients, making it a staple for those following a Mediterranean diet. Serve it as a refreshing appetizer, pair it with grilled fish or chicken, or enjoy it on its own for a light and flavorful option that celebrates the essence of Mediterranean cuisine.

Nutriscore Rating: 77/100

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
• 2 tablespoons red wine vinegar
• 2 tablespoons fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

Slice the tomatoes into thin wedges and place them in a mixing bowl.

Step 3

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

Step 4

Finely chop the fresh parsley and set it aside for garnish.

Step 5

In a small bowl or jar, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper until well combined to create the dressing.

Step 6

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

Step 7

Toss the salad gently to coat all the ingredients evenly with the dressing.

Step 8

Transfer the salad to a serving plate or bowl and sprinkle the chopped parsley over the top as garnish.

Step 9

Serve immediately or allow the salad to sit for 10-15 minutes to let the flavors meld. Enjoy!

Nutrition Facts

Serving size	(708.7g)

Amount per serving	% Daily Value*
Calories	512.8

Total Fat 43.3g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1215.0mg	0%
Total Carbohydrate 32.7g	0%
Dietary Fiber 8.7g	0%
Total Sugars 18.4g
Protein 6.2g	0%

Vitamin D 0IU	0%
Calcium 105.7mg	0%
Iron 2.7mg	0%
Potassium 1457.3mg	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: 71.5%

Protein: 4.5%

Carbs: 24.0%