Nut-Free Fresh Mediterranean Salata

Bright, refreshing, and bursting with vibrant flavors, this Nut-Free Fresh Mediterranean Salata is a wholesome take on a classic, loaded with crisp veggies and authentic Mediterranean ingredients. Featuring juicy cherry tomatoes, crunchy cucumbers, bell peppers, tangy kalamata olives, and creamy feta cheese, this salad is elevated with a burst of fresh herbs like parsley and mint. Tossed in a zesty homemade dressing of extra-virgin olive oil, red wine vinegar, and lemon juice, it’s a gluten-free, quick-to-make crowd-pleaser perfect for any occasion. Whether served as a cooling side dish or a light main course, this salad is ready in just 20 minutes and brimming with fresh, nut-free goodness!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 large English cucumber
• 2 cups cherry tomatoes
• 0.5 medium red onion
• 1 medium red bell pepper
• 1 medium green bell pepper
• 0.5 cup kalamata olives
• 0.75 cup feta cheese
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 0.25 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Wash all the vegetables thoroughly under cold running water.

Step 2

Slice the English cucumber in half lengthwise and scoop out the seeds with a spoon. Then, chop the cucumber into small, bite-sized pieces.

Step 3

Halve the cherry tomatoes. If they are large, quarter them.

Step 4

Thinly slice the red onion and soak in cold water for 5 minutes to reduce its pungency. Drain well.

Step 5

Deseed and dice the red and green bell peppers into small cubes.

Step 6

Coarsely chop the kalamata olives.

Step 7

Crumble the feta cheese into small chunks.

Step 8

Finely chop the fresh parsley and mint leaves.

Step 9

In a large salad bowl, combine the cucumber, cherry tomatoes, red onion, red and green bell peppers, olives, feta cheese, parsley, and mint.

Step 10

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and black pepper.

Step 11

Pour the dressing over the salad and toss gently until all ingredients are well combined and coated with the dressing.

Step 12

Allow the salad to sit for about 10 minutes before serving to let the flavors meld together.

Step 13

Serve chilled or at room temperature as a refreshing side or light main course.

Nutrition Facts

Serving size	(1312.0g)

Amount per serving	% Daily Value*
Calories	1346.5

Total Fat 115.5g	0%
Saturated Fat 27.3g	0%
Polyunsaturated Fat 0.8g
Cholesterol 100.1mg	0%
Sodium 3943.4mg	0%
Total Carbohydrate 59.7g	0%
Dietary Fiber 21.3g	0%
Total Sugars 24.7g
Protein 25.2g	0%

Vitamin D 18IU	0%
Calcium 861.3mg	0%
Iron 9.9mg	0%
Potassium 2194.8mg	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: 75.4%

Protein: 7.3%

Carbs: 17.3%