Perfectly Balanced Mediterranean Salad Recipe

A delicious and refreshing Mediterranean salad is a great way to incorporate more fresh vegetables into your diet while enjoying the vibrant flavors of the Mediterranean region. This recipe features a variety of colorful ingredients such as cucumbers, cherry tomatoes, red onion, olives, feta cheese, and Kalamata olives. The key to this dish lies in the perfect balance between sweet, salty, sour, and tangy flavors provided by the dressing.

The Mediterranean diet is renowned for its numerous health benefits. Rich in fruits, vegetables, nuts, seeds, legumes, and whole grains, it also includes moderate amounts of dairy, poultry, fish, eggs, olive oil, and wine. This salad makes an excellent addition to your weekly meal rotation as it not only provides essential nutrients but also serves as a refreshing side dish for any main course.

Ingredients

• Cucumbers (1 medium-sized)
• Cherry tomatoes (about 10-15)
• Red onion (a small slice)
• Kalamata olives (a handful)
• Feta cheese (½ cup, crumbled)
• Olive oil (2 tablespoons)
• Lemon juice (1 tablespoon)
• Salt and pepper to taste

Instructions

Firstly, prepare the vegetables. Wash the cucumbers thoroughly under cold water and slice them into thin rounds. Slice cherry tomatoes in half lengthwise. Thinly slice a small piece of red onion for a bit of extra zing.

To prepare the olives, simply rinse Kalamata olives well under cold water to remove any excess saltiness. For the feta cheese, crumble it into small pieces using your hands or fork. In a large bowl, combine all the prepared vegetables and olives.

Next, whisk together olive oil and lemon juice in a separate small bowl until well combined. Season with salt and pepper to taste. Pour this dressing over the salad ingredients and toss everything gently but thoroughly so that every piece gets coated evenly.

Serve immediately or let it sit for 10 minutes if you prefer your salads at room temperature before serving. Garnish with additional feta cheese, extra olives, or even some fresh parsley sprigs for a touch of color and freshness.

Cooking Time & Servings

This Mediterranean salad can be prepared within 15 minutes, making it perfect for those busy weeknight dinners. It serves approximately four people, which means each portion will contain ample vegetables and feta cheese along with a generous serving of dressing. Feel free to adjust the quantity based on your household size or preferences.

Why Include This Recipe in Your Meal Plan?

Mediterranean dishes like this salad are not only delicious but also incredibly versatile. They can be enjoyed at lunch, dinner, picnics, potlucks, and even as part of a light breakfast if you’re feeling adventurous! Since it’s primarily composed of fresh produce and simple ingredients, there's no need to worry about overloading your system with unhealthy fats or sugars.

The Mediterranean diet has been associated with several health benefits including reduced risk factors for heart diseases, improved cognitive function due to its high antioxidant content, better management of diabetes through controlled carbohydrate intake, as well as promoting healthy weight maintenance. By incorporating this type of salad into your weekly meals, you're effectively contributing towards achieving these positive outcomes without sacrificing taste or satisfaction.

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p>Incorporate this Mediterranean salad into your routine today and start enjoying the benefits it offers!