Fresh Mediterranean Salata

Bursting with fresh flavors and vibrant colors, Fresh Mediterranean Salata is a quick and healthy dish that brings the essence of the Mediterranean to your table in just 15 minutes. This no-cook salad combines crisp cucumber, juicy vine-ripened tomatoes, sweet red onion, and crunchy green bell pepper with briny kalamata olives and creamy crumbled feta cheese for a perfect blend of textures. Tossed in a zesty dressing made with extra virgin olive oil, fresh lemon juice, oregano, and parsley, this refreshing salad is a crowd-pleasing side dish or light main course. Whether you're hosting a summer gathering or simply craving Mediterranean-inspired cuisine, this nutrient-packed, flavor-forward recipe is sure to impress.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 large cucumber
• 4 medium vine tomatoes
• 0.5 large red onion
• 1 medium green bell pepper
• 0.5 cup kalamata olives
• 0.75 cup feta cheese
• 0.25 cup fresh parsley
• 1 teaspoon oregano
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Wash all the vegetables thoroughly under cold water.

Step 2

Peel the cucumber if desired, slice it in half lengthwise, and remove the seeds with a spoon. Then slice thinly into half-moon shapes.

Step 3

Cut the vine tomatoes into medium-sized wedges.

Step 4

Thinly slice the red onion and set aside.

Step 5

Deseed the green bell pepper and cut it into thin strips.

Step 6

In a large salad bowl, combine the cucumber, tomatoes, red onion, and green bell pepper.

Step 7

Add the kalamata olives to the mixture.

Step 8

Crumble the feta cheese over the salad.

Step 9

Finely chop the fresh parsley and sprinkle it over the salad along with the oregano.

Step 10

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

Step 11

Drizzle the dressing over the salad and gently toss to ensure everything is coated evenly.

Step 12

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

Step 13

Serve immediately or refrigerate for up to 2 hours before serving.

Nutrition Facts

Serving size	1450.6 grams (1450.6g)

Amount per serving	% Daily Value*
Calories	1189

Total Fat 98.10g	126%
Saturated Fat 25.10g	126%
Polyunsaturated Fat 0.90g
Cholesterol 100mg	33%
Sodium 3937mg	171%
Total Carbohydrate 64.80g	24%
Dietary Fiber 20.80g	74%
Total Sugars 27.80g
Protein 26.00g	52%

Vitamin D 18IU	90%
Calcium 856mg	66%
Iron 9mg	49%
Potassium 2419mg	51%

*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: 70.9%

Protein: 8.3%

Carbs: 20.8%