Mediterranean Diet Israeli Salad

Bright, fresh, and packed with vibrant Mediterranean flavors, this Mediterranean Diet Israeli Salad is the ultimate healthy side dish for any meal. Bursting with crisp cucumbers, juicy tomatoes, crunchy red bell peppers, and zesty red onions, this recipe shines with the addition of aromatic parsley and mint. Tossed in a simple yet flavorful lemon-olive oil dressing, this no-cook, 20-minute dish delivers wholesome goodness with every bite. Whether you're embracing the Mediterranean diet or just looking for a refreshing salad, this recipe pairs beautifully with grilled meats, fish, or vegetarian mains. Light, nutritious, and gluten-free, it’s the perfect medley of fresh ingredients to elevate your healthy eating routine.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 medium fresh tomatoes
• 1 large cucumber
• 1 medium red bell pepper
• 0.5 red onion
• 0.5 cup fresh parsley
• 0.25 cup fresh mint leaves
• 1 large lemon
• 3 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Step 1: Begin by washing and drying all the fresh vegetables and herbs thoroughly to remove any dirt.

Step 2

Step 2: Dice the tomatoes into small, even pieces, and place them in a large salad bowl.

Step 3

Step 3: Peel the cucumber if desired, and dice it into small cubes similar to the size of the tomatoes. Add the cucumber to the bowl.

Step 4

Step 4: Remove the seeds from the red bell pepper, dice it finely, and add it to the salad mix.

Step 5

Step 5: Finely chop half of a red onion and carefully incorporate it with the other vegetables in the bowl.

Step 6

Step 6: Roughly chop the fresh parsley and mint leaves and mix them into the salad for an aromatic flavor.

Step 7

Step 7: Roll the lemon on a hard surface to maximize juice extraction, cut it in half, and squeeze its juice into a small bowl, discarding any seeds.

Step 8

Step 8: In the bowl with lemon juice, whisk in the extra virgin olive oil, salt, and ground black pepper until dressing is well combined and emulsified.

Step 9

Step 9: Pour the dressing over the salad and mix thoroughly using salad tongs or two spoons.

Step 10

Step 10: Taste the salad and adjust seasonings if necessary, then refrigerate for at least 10 minutes before serving to enhance the flavors.

Step 11

Step 11: Serve chilled as a refreshing side dish with your favorite Mediterranean entrees.

Nutrition Facts

Serving size	1305.7 grams (1305.7g)

Amount per serving	% Daily Value*
Calories	650

Total Fat 44.90g	58%
Saturated Fat 6.40g	32%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 2425mg	105%
Total Carbohydrate 66.00g	24%
Dietary Fiber 20.00g	71%
Total Sugars 32.30g
Protein 14.00g	28%

Vitamin D 0IU	0%
Calcium 390mg	30%
Iron 11mg	60%
Potassium 2878mg	61%

*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: 55.8%

Protein: 7.7%

Carbs: 36.5%