Soy-Free Fresh Mediterranean Salata

Bursting with vibrant flavors and wholesome ingredients, this Soy-Free Fresh Mediterranean Salata is a refreshing twist on a classic, perfect for health-conscious food lovers. Featuring crisp cucumber, juicy tomatoes, sweet red bell pepper, briny Kalamata olives, and tangy feta cheese, this colorful salad is a celebration of Mediterranean cuisine. Tossed in a zesty dressing of extra virgin olive oil, fresh lemon juice, and aromatic oregano, it’s a quick-to-make dish ready in just 20 minutes. Whether served as a chilled side dish or a light main course, this soy-free salad makes a delicious, gluten-free addition to any meal. Perfect for summer picnics, weeknight dinners, or meal prepping, this vibrant dish is as nutritious as it is flavorful.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 large Cucumber
• 3 medium Tomatoes
• 0.5 medium Red onion
• 1 medium Red bell pepper
• 0.5 cup Kalamata olives
• 0.5 cup Feta cheese
• 0.25 cup Fresh parsley
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Fresh lemon juice
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 1 teaspoon Oregano

Directions

Step 1

Begin by preparing the vegetables. Peel the cucumber if desired, then dice into bite-sized chunks.

Step 2

Dice the tomatoes into similar sized pieces as the cucumber.

Step 3

Thinly slice the red onion and soak it in cold water for 10 minutes to reduce its pungency, then drain.

Step 4

Deseed and dice the red bell pepper into small pieces.

Step 5

Slice the Kalamata olives in half, removing pits if necessary.

Step 6

In a large mixing bowl, combine the cucumber, tomatoes, red onion, red bell pepper, and kalamata olives.

Step 7

Crumble the feta cheese into the bowl with the vegetables.

Step 8

Chop the fresh parsley finely and add it to the mixture.

Step 9

In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, salt, ground black pepper, and oregano until well blended.

Step 10

Pour the dressing over the salad and toss gently to combine, ensuring all the vegetables are well coated with the dressing.

Step 11

Taste and adjust the seasoning if necessary, adding more salt or lemon juice if preferred.

Step 12

Let the salad marinate for at least 10 minutes before serving to allow flavors to meld.

Step 13

Serve the Mediterranean salata at room temperature or chilled, as a refreshing side or a light main dish.

Nutrition Facts

Serving size	(1235.1g)

Amount per serving	% Daily Value*
Calories	1072.2

Total Fat 90.5g	0%
Saturated Fat 20.1g	0%
Polyunsaturated Fat 0.9g
Cholesterol 66.8mg	0%
Sodium 3499.0mg	0%
Total Carbohydrate 57.0g	0%
Dietary Fiber 18.6g	0%
Total Sugars 24.3g
Protein 18.9g	0%

Vitamin D 12IU	0%
Calcium 646.5mg	0%
Iron 8.1mg	0%
Potassium 1989.7mg	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: 72.8%

Protein: 6.8%

Carbs: 20.4%