Mediterranean Diet Tomato and Spinach Salad

Bright, fresh, and bursting with Mediterranean flavors, this Tomato and Spinach Salad is a quick and nutritious dish perfect for any meal. Featuring a vibrant mix of tender baby spinach, juicy cherry tomatoes, crisp cucumber, tangy red onion, and briny kalamata olives, this salad is topped with creamy crumbled feta for a delightful balance of textures. A simple but zesty dressing made with extra virgin olive oil, lemon juice, and aromatic oregano ties everything together in under 15 minutes. Ideal for those following a Mediterranean diet or anyone seeking a wholesome, flavorful salad, this recipe is a versatile option that can be enjoyed as a light lunch, side dish, or even a healthy appetizer.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 4 cups baby spinach
• 2 cups cherry tomatoes
• 0.25 medium red onion
• 1 medium cucumber
• 0.5 cup kalamata olives
• 0.5 cup feta cheese
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse and dry the baby spinach leaves, then place them in a large salad bowl.

Step 2

Slice the cherry tomatoes in half and add them to the bowl.

Step 3

Thinly slice the red onion and add it to the salad.

Step 4

Peel and dice the cucumber into bite-sized pieces and add them to the bowl.

Step 5

Drain the kalamata olives and add them to the salad.

Step 6

Crumble the feta cheese over the top of the vegetables.

Step 7

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.

Step 8

Pour the dressing over the salad and toss gently to mix all the ingredients well.

Step 9

Serve immediately or let it sit for 10 minutes to allow the flavors to meld.

Nutrition Facts

Serving size	(917.3g)

Amount per serving	% Daily Value*
Calories	994.7

Total Fat 89.1g	0%
Saturated Fat 19.9g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 3575.1mg	0%
Total Carbohydrate 39.5g	0%
Dietary Fiber 16.0g	0%
Total Sugars 13.3g
Protein 18.0g	0%

Vitamin D 12IU	0%
Calcium 686.1mg	0%
Iron 10.2mg	0%
Potassium 1141.3mg	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: 77.7%

Protein: 7.0%

Carbs: 15.3%