Mediterranean Diet Shopska Salad

Bursting with vibrant colors and fresh flavors, the Mediterranean Diet Shopska Salad is a wholesome twist on the classic Balkan dish. This simple, no-cook recipe combines juicy tomatoes, crisp cucumbers, sweet red bell pepper, and sharp onion, beautifully balanced with creamy, tangy feta cheese. Enhanced with a drizzle of extra virgin olive oil and red wine vinegar, and finished with a sprinkle of fresh parsley, this salad embodies the essence of Mediterranean cuisine. Ready in just 15 minutes, it’s the perfect light side dish or refreshing appetizer packed with nutrient-rich veggies and heart-healthy fats. Whether served on its own or alongside grilled proteins, this flavorful salad is a must-try for fans of the Mediterranean diet and seekers of healthy, vibrant meals!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 3 medium tomatoes
• 1 large cucumbers
• 1 medium red bell pepper
• 1 small onion
• 150 grams feta cheese
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 2 tablespoons fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Begin by washing all the vegetables thoroughly under cold running water.

Step 2

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

Step 3

Peel the cucumber if desired, then chop it into small cubes and add to the bowl with the tomatoes.

Step 4

Remove the seeds and stem from the red bell pepper, then dice it finely and add to the salad bowl.

Step 5

Finely chop the onion and add it to the other vegetables in the bowl.

Step 6

Crumble the feta cheese over the vegetables in the salad bowl.

Step 7

In a small bowl, whisk together the extra virgin olive oil and red wine vinegar until well combined.

Step 8

Pour the olive oil and vinegar mixture over the salad.

Step 9

Chop the fresh parsley finely and sprinkle it over the salad.

Step 10

Season the salad with salt and black pepper to taste.

Step 11

Toss everything gently to ensure the vegetables and cheese are evenly coated with the dressing.

Step 12

Serve immediately or let the salad sit for 10 minutes to allow the flavors to meld together.

Nutrition Facts

Serving size	1104.1 grams (1104.1g)

Amount per serving	% Daily Value*
Calories	852

Total Fat 62.40g	80%
Saturated Fat 24.30g	122%
Polyunsaturated Fat 1.20g
Cholesterol 134mg	45%
Sodium 2923mg	127%
Total Carbohydrate 50.60g	18%
Dietary Fiber 10.30g	37%
Total Sugars 24.20g
Protein 29.30g	59%

Vitamin D 24IU	120%
Calcium 870mg	67%
Iron 4mg	22%
Potassium 1883mg	40%

*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: 63.7%

Protein: 13.3%

Carbs: 23.0%