Mediterranean Diet Cretan Salad

Experience the vibrant flavors of the Mediterranean with this refreshing Mediterranean Diet Cretan Salad, a traditional Greek-inspired dish that’s as healthy as it is delicious. Bursting with colorful, fresh vegetables like juicy tomatoes, crisp cucumbers, and crunchy green bell peppers, this salad is elevated with briny kalamata olives, tangy capers, and creamy feta cheese. A drizzle of extra virgin olive oil and red wine vinegar, combined with fragrant oregano and fresh parsley, creates a simple yet irresistibly flavorful dressing. Perfect as a light lunch, side dish, or part of a Mediterranean feast, this no-cook recipe is ready in just 20 minutes and embodies the principles of clean eating. Enjoy the essence of Crete in every bite!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 large tomatoes
• 2 medium cucumbers
• 1 small red onion
• 1 medium green bell pepper
• 100 grams kalamata olives
• 150 grams feta cheese
• 60 ml extra virgin olive oil
• 30 ml red wine vinegar
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons capers

Directions

Step 1

Wash all the fresh vegetables thoroughly.

Step 2

Dice the tomatoes into medium-sized cubes and place them in a large salad bowl.

Step 3

Peel the cucumbers if desired, slice them into rounds or half-moons, and add them to the bowl.

Step 4

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

Step 5

Core the green bell pepper, remove seeds, and slice it into thin strips to add to the mixture.

Step 6

Add the kalamata olives and capers to the salad bowl.

Step 7

Crumble the feta cheese over the salad ingredients.

Step 8

Drizzle the salad with extra virgin olive oil and red wine vinegar.

Step 9

Sprinkle dried oregano, sea salt, and black pepper evenly over the salad.

Step 10

Finely chop the fresh parsley and sprinkle it on top of the salad for garnish.

Step 11

Gently toss all the ingredients together until well combined, ensuring the dressing coats the vegetables evenly.

Step 12

Serve immediately, or allow the salad to rest for 10-15 minutes at room temperature before serving to let the flavors meld.

Nutrition Facts

Serving size	1647.9 grams (1647.9g)

Amount per serving	% Daily Value*
Calories	1426

Total Fat 118.00g	151%
Saturated Fat 31.70g	159%
Polyunsaturated Fat 1.50g
Cholesterol 134mg	45%
Sodium 5752mg	250%
Total Carbohydrate 72.30g	26%
Dietary Fiber 22.00g	79%
Total Sugars 31.60g
Protein 32.40g	65%

Vitamin D 24IU	120%
Calcium 1043mg	80%
Iron 9mg	50%
Potassium 2625mg	56%

*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: 71.7%

Protein: 8.8%

Carbs: 19.5%