what does a mediterranean salad contain

Enjoy this delicious Easy Mediterranean Salad made with cherry tomatoes, cucumber, bell pepper, sun-dried tomatoes, and red onions. It’s a great option for summer lunches.

Now that the temperature is so warm in North American, it is time to have dinner parties outside and enjoy the outdoors. One of the dishes that really screams summer is a good and delicious bowl of salad, don’t you agree? It is flavourful and lighter than other meals.

If you are like me, you probably love salad of any kind and eat them all year long, not only during the summer. I love salads that have seafood, such as Avocado Tuna Salad, Salmon Chopped Salad, and Shrimp Avocado Tomato Salad.

Mm… They are so good, super simple to make, and packed with good protein. Also, the salads with chicken are great and delicious, such as Pesto Chicken Salad and Chimichurri Chicken Chopped Salad.

But I have to say that this Mediterranean Salad is one of my favourite salads because it has all the veggies I love like cucumbers, red onions, tomatoes, and bell peppers. On top of this, the dressing is made with olive oil, lemon juice, and garlic and is very easy to make, and goes really well with all these yummy ingredients.

I love Mediterranean flavour, like in my Instant Pot Mediterranean Chicken Recipe, so this salad is always a hit.

I also love this Mediterranean Salad because of the sun-dried tomatoes since it adds lots of flavor. But when I buy my sun-dried tomatoes, I always choose the ones that are packed in extra virgin olive oil since this oil is good for you. Some brands sell sun-dried tomatoes with unhealthy vegetable oils, which are loaded with trans fat and various industrial chemicals. So, buy sun-dried tomatoes in olive oil like this one. You can buy it easily on Amazon.

I make my Mediterranean Chopped Salad with simple vegetables like tomatoes, cucumbers, and onions mixed with chickpeas, feta cheese, and olives and toss it all in an herby, lemony vinaigrette! All you have to do is chop all the ingredients, make the dressing, and then mix everything together right before you serve it.

How to make this salad

• In a large bowl, toss together all of the vegetables.
• In a small bowl, whisk the olive oil, garlic, lemon juice, salt, and pepper to make the dressing. Optional: if you like Dijon mustard, add 1 teaspoon of it in this mixture.
• Pour the dressing over the salad mixture, and toss.
• Top with fresh parsley.

Ingredients To Make This Mediterranean Salad

• Cherry tomatoes – you can also use grape tomatoes or Roma.
• Yellow bell pepper – you can also use red or orange bell peppers as well.
• Red onions – if you find red onions to taste too strong, you can swap for shallots.
• Black olives or kalamata olives – sliced in half. If you don’t like olives, just skip them.
• Cucumber – I like to buy seedless cucumbers to make preparing them easier. You can also use English cucumber.
• Feta cheese – crumbled on top, omit the cheese you are following the Whole30 diet.
• Sun-dried tomatoes – I like using the tomatoes from a jar in oil but you can use the ones in the bag as well. If you don’t have sun-dried tomatoes, replace it for artichoke hearts.
• Extra virgin olive oil – you can use avocado oil as well. Any neutral oil is fine.
• Garlic – freshly minced garlic is my go-to.
• Lemon juice – I recommend using freshly squeezed lemon juice and not bottled lemon juice. You can also replace lemon juice for red wine vinegar.
• Salt and freshly ground black pepper
• Fresh parsley – or use any fresh herbs of choice. Besides parsley, you can also use fresh dill or fresh mint. They go well with the Mediterranean flavours too. Of course if you don’t have fresh herbs, you can use dried parsley or oregano.

Mediterranean Diet 101 | The Authentic Mediterranean Diet

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