Fresh & Colorful Mediterranean Salad Recipe for Sunny Days

Fresh vegetables dance with tangy flavors in this Mediterranean salad recipe that bursts with color and nutrition.

Summer’s bounty shines through crisp greens and ripe ingredients.

Herbs and zesty seasonings create a symphony of taste in every bite.

Olives and feta cheese add rich, salty notes that complement the lighter elements.

The combination delivers a refreshing meal perfect for warm days or casual gatherings.

Each forkful promises a delightful journey through Mediterranean culinary traditions.

You’ll savor every moment of this simple yet elegant dish that brings sunshine to your plate.

Quick Recipe Overview

Prep Time: 15 minutes

Cook Time:

Total Time: 15 minutes

Calories: 290 kcal

Servings: 4

What You’ll Grab to Make a Fresh Mediterranean Salad

• Lettuce: Crisp foundation that provides a fresh, light backdrop for vibrant Mediterranean flavors.
• Tomatoes: Juicy and sweet, adding bright color and rich nutrients to the salad.
• Cucumber: Refreshing element that brings cool crunch and hydrating texture.
• Red Onion: Sharp and tangy, providing a zesty bite and aromatic depth.

• Olives: Briny Mediterranean staple that delivers intense, salty complexity.
• Feta Cheese: Creamy and tangy traditional Greek cheese that adds rich, bold character.
• Parsley: Fresh herb that introduces a clean, bright herbal note.
• Pepperoncini: Optional spicy pepper that brings a subtle heat and pickled zing.

• Olive Oil: Smooth, classic Mediterranean base that creates silky texture and carries flavors.
• Red Wine Vinegar: Tart liquid that balances and brightens the entire salad profile.
• Lemon Juice: Bright citrus element that adds refreshing acidity and depth.
• Garlic: Pungent aromatic that infuses intense, warming flavor throughout the dressing.
• Oregano: Earthy herb that captures authentic Mediterranean seasoning essence.
• Mustard: Optional ingredient that helps emulsify and adds slight tang to the dressing.
• Salt: Essential seasoning that enhances and elevates all other ingredient flavors.
• Black Pepper: Warm spice that provides subtle heat and completes the dressing's complexity.

Salad Tools That Make Tossing Mediterranean Salad a Breeze

• Jar or Small Bowl: Perfect for whisking and mixing dressing ingredients smoothly.
• Whisk: Essential for blending dressing components into a silky, well-combined mixture.
• Large Serving Bowl: Spacious container for tossing and combining all salad ingredients.
• Cutting Board: Sturdy surface for chopping vegetables with precision.
• Sharp Knife: Needed for slicing tomatoes, cucumber, onion, and other fresh produce.

Mixing a Mediterranean Salad That Tastes Straight from the Coast

• Craft The Dressing

Grab a jar or mixing bowl and whisk together zesty olive oil, tangy red wine vinegar, bright lemon juice, minced garlic, crumbled oregano, a dash of mustard, plus a sprinkle of salt and pepper. Blend until the mixture looks smooth and fully combined.

• Build Your Flavor Explosion

In a spacious bowl, toss crisp lettuce leaves with juicy tomatoes, crunchy cucumber slices, sharp red onion, briny olives, and creamy feta cheese. For extra zing, sprinkle in fresh parsley and spicy pepperoncini if you’re feeling adventurous.

• Create Your Mediterranean Magic

Right before serving, pour the vibrant dressing over your colorful salad. Give everything a gentle toss so each ingredient gets coated with delicious flavors. Serve immediately while the ingredients are fresh and crisp, ready to transport your taste buds to a sunny Mediterranean coastline.

Ways to Customize Mediterranean Salad with What You Have

• Whip up the dressing ahead of time and store in the refrigerator for up to a week, allowing flavors to meld and intensify for an even more delicious salad.
• Boost the salad's nutritional value by adding grilled chicken, chickpeas, or tofu for a hearty and filling meal that works great for lunch or dinner.
• Swap feta cheese with plant-based alternatives like vegan feta or nutritional yeast to create a dairy-free version that doesn't compromise on flavor.
• Toast some pine nuts or sunflower seeds and sprinkle on top for an extra crunch that elevates the salad's overall texture and adds a nutty dimension.
• Experiment with different vegetables based on what's fresh and available, like roasted bell peppers in summer or quick-pickled radishes in spring to keep the salad exciting and seasonal.

How to Serve Mediterranean Salad Like a Pro Host

• Fresh Summer Lunch Pairing: Serve alongside grilled chicken or fish for a complete, light Mediterranean-inspired meal that feels like a sunshine vacation.
• Appetizer Style Presentation: Arrange salad ingredients artfully on a large platter with dressing drizzled delicately, perfect for sharing during outdoor gatherings or dinner parties.
• Protein Power Boost: Add grilled shrimp, sliced grilled chicken, or chickpeas to transform this salad into a hearty main course that satisfies hunger and delivers Mediterranean nutrition.
• Bread Companion Option: Pair with warm pita bread, crusty sourdough, or rustic whole grain bread to soak up the delicious tangy dressing and add textural contrast.

Mediterranean Salad – Saving It for Tomorrow’s Plate

• Store leftover salad without dressing in an airtight container, keeping crisp vegetables separate from wet ingredients to prevent sogginess. Expect fresh quality for 1-2 days.
• Maintain vinaigrette separately in sealed glass jar inside refrigerator, which stays tasty for up to one week. Shake well before each use to re-blend ingredients.
• Keep chopped vegetables in individual sealed containers, allowing flexible meal prep and maintaining maximum crunchiness. Cucumber and tomatoes work best when sliced right before serving.
• Always serve Mediterranean salad chilled or at cool room temperature. Remove from refrigerator 10-15 minutes before enjoying to enhance flavor profile and ensure optimal taste experience.

Vibrant Mediterranean Salad Recipe

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4.7 from 40 reviews

• Total Time: 15 minutes
• Yield: 5 1x

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Description

Mediterranean magic unfolds in this refreshing salad, blending crisp cucumbers, juicy tomatoes, and tangy feta with zesty herbs. Fragrant olive oil and lemon dressing elevate each bite, promising a delightful journey through Mediterranean coastal flavors you’ll savor.

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Ingredients

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• 1 head romaine or mixed greens, chopped
• 1 cup (240 ml) cherry tomatoes, halved
• 1 cup (240 ml) cucumber, sliced (Persian or English)
• ½ red onion, thinly sliced
• ½ cup (120 ml) Kalamata olives, pitted and halved
• ½ cup (120 ml) crumbled feta cheese
• ½ cup (120 ml) pepperoncini slices (optional)
• ¼ cup (60 ml) chopped fresh parsley (optional)
• ¼ cup (60 ml) extra virgin olive oil
• 2 tablespoons red wine vinegar
• Juice of ½ lemon
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• ½ teaspoon Dijon mustard (optional)
• Salt and pepper to taste

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Instructions

1. Dressing Preparation: Emulsify olive oil, red wine vinegar, lemon juice, minced garlic, oregano, mustard, salt, and pepper in a small jar, whisking vigorously until ingredients blend into a smooth, unified mixture.
2. Ingredient Integration: Layer crisp lettuce as the salad base, then strategically arrange diced tomatoes, sliced cucumber, thinly sliced red onion, kalamata olives, crumbled feta cheese, chopped parsley, and pepperoncini peppers in a spacious mixing bowl.
3. Final Presentation: Gently cascade prepared dressing over the assembled ingredients, delicately folding to ensure even coating without bruising the vegetables. Serve immediately to maintain optimal freshness and texture, allowing the vibrant Mediterranean flavors to shine.

Notes

• Whisk dressing ingredients thoroughly to create a smooth, well-blended vinaigrette that coats every ingredient evenly.
• Keep vegetables cold before assembling to maintain crisp texture and enhance the salad’s refreshing quality.
• Add grilled chicken, chickpeas, or shrimp for a more substantial meal that suits different dietary preferences.
• Add dressing just before serving to prevent soggy vegetables and maintain the salad’s vibrant, fresh characteristics.

• Prep Time: 15 minutes
• Category: Lunch, Dinner, Appetizer
• Method: None
• Cuisine: Mediterranean

Nutrition

• Serving Size: 5
• Calories: 150
• Sugar: 3 g
• Sodium: 300 mg
• Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Trans Fat: 0 g
• Carbohydrates: 12 g
• Fiber: 3 g
• Protein: 4 g
• Cholesterol: 10 mg