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This Mediterranean Salad is a quick and refreshing dish made with cucumber, tomatoes, red onion, and fresh herbs, all tossed in a simple lime and olive oil dressing. With its light and bright flavors, this salad is the perfect side dish for any meal or a light vegetarian main course. It’s healthy, vibrant, and ready in just 10 minutes, making it an excellent choice for summer lunches or picnics.

Full Recipe:

Ingredients

1 cucumber, diced
2 to 3 medium tomatoes, diced
½ red onion, thinly diced
2 tablespoons chopped cilantro (or any fresh herbs like mint, basil, parsley, or dill)
3 tablespoons extra virgin olive oil
¼ cup freshly squeezed lemon juice
¼ teaspoon salt and freshly cracked black pepper (to taste)

Directions

Prepare the Vegetables: Dice the cucumber, tomatoes, and red onion into small cubes. If you find the onion too pungent, soak it in water for about 10 minutes to mellow the flavor.
Mix the Salad: In a large salad bowl, add the diced vegetables and chopped cilantro.
Make the Dressing: Pour olive oil and lemon juice over the salad. Season with salt and freshly cracked pepper.
Toss and Serve: Toss the salad well and let it sit for 10-15 minutes to allow the flavors to blend. Serve at room temperature or slightly chilled.

Nutrients (per serving)

Calories: 163.9 kcal
Fat: 11g
Carbohydrates: 17.2g
- Sugar: 13.1g
Protein: 1.8g
Fiber: 2.4g
Sodium: 162.2mg
Magnesium: 22.7mg

Why Mediterranean Salad is So Special

What makes this Mediterranean Salad so special is its simplicity and the bright flavors of the ingredients. The crispness of cucumber and the juiciness of tomatoes create a refreshing contrast, while the red onion adds a touch of sharpness. Fresh herbs like cilantro (or mint, basil, parsley, or dill) bring an aromatic element that enhances the overall flavor of the dish.

The dressing, made with olive oil and lemon juice, is light yet flavorful, giving the salad just the right amount of tang. With its combination of crunchy textures and fresh, zesty flavors, this salad is not only healthy but also versatile. It can be served as a side dish, a snack, or a light main course.

Key Ingredients and Their Role in the Recipe

Cucumber: Cucumber adds crunch and a refreshing, hydrating quality to the salad. It provides a cool contrast to the other ingredients, making the salad light and crisp.
Tomatoes: Fresh, ripe tomatoes bring sweetness and juiciness to the salad, balancing the freshness of the cucumber and the sharpness of the red onion.
Red Onion: Red onion adds a touch of pungency and sharpness to the salad. Soaking it in water for a few minutes can help mellow out its intensity, making it a perfect complement to the other ingredients.
Fresh Herbs: Cilantro, mint, basil, parsley, or dill can be used to add an aromatic, herbaceous flavor to the salad. Fresh herbs elevate the dish, making it more vibrant and flavorful.
Olive Oil: Extra virgin olive oil is used to create the dressing, bringing richness and a slightly fruity flavor that ties the salad together.
Lemon Juice: Freshly squeezed lemon juice adds brightness and tang, balancing the richness of the olive oil and enhancing the natural sweetness of the vegetables.
Salt and Pepper: A pinch of salt and freshly cracked black pepper seasons the salad, bringing all the flavors into balance.

How to Make the Perfect Mediterranean Salad

This Mediterranean Salad comes together in just 10 minutes. Here’s how to prepare it:

Prepare the Vegetables: Dice the cucumber, tomatoes, and red onion into small, uniform cubes. If the red onion is too pungent for your liking, soak the slices in water for about 10 minutes to mellow the flavor.
Mix the Salad: In a large salad bowl, combine the diced cucumber, tomatoes, and red onion. Add the chopped fresh herbs (cilantro, mint, basil, parsley, or dill) to the bowl.
Make the Dressing: In a small bowl, whisk together the olive oil and lemon juice. Season with salt and freshly cracked black pepper to taste.
Toss and Serve: Pour the dressing over the vegetables and herbs. Toss the salad well to coat all the ingredients with the dressing. Let it sit for about 10-15 minutes to allow the flavors to meld together.
Serve: Serve the salad at room temperature or slightly chilled for a refreshing and vibrant dish. It can be enjoyed as a side dish, light snack, or main course.

Pro Tips for Perfect Mediterranean Salad

Use Fresh, Ripe Vegetables: The key to a great Mediterranean Salad is using the freshest, ripest vegetables. Make sure your tomatoes and cucumbers are in peak season for the best flavor.
Mellow the Onion: If you find raw red onion too intense, try soaking it in water or even a little vinegar for a few minutes to soften its sharpness.
Add Extra Herbs: Feel free to mix and match herbs according to your taste. Fresh mint, basil, or dill all bring their unique flavors, so don’t hesitate to experiment with different combinations.
Chill Before Serving: If you have the time, letting the salad chill for 15-30 minutes in the fridge before serving helps the flavors develop and meld together.
Adjust the Dressing: Taste the dressing before pouring it over the salad. If you prefer more acidity, add extra lemon juice, or for a richer flavor, increase the olive oil.

Serving Suggestions for Mediterranean Salad

This salad is incredibly versatile and can be enjoyed in a variety of ways:

As a Side Dish: Mediterranean Salad pairs beautifully with grilled meats, roasted vegetables, or seafood. Its light, fresh flavors make it an excellent complement to rich or savory main courses.
As a Main Course: For a light vegetarian lunch, serve this salad as a main course with some pita bread, hummus, or falafel on the side.
For Picnics or Potlucks: This salad is perfect for outdoor gatherings, picnics, or potlucks. It’s easy to prepare in advance, travels well, and can be served chilled or at room temperature.
For a Healthy Snack: Mediterranean Salad makes a refreshing, guilt-free snack. It’s packed with fresh ingredients and can be enjoyed any time of the day.

Nutritional Information for Mediterranean Salad

Each serving of this Mediterranean Salad contains approximately 163.9 calories, with 11 grams of fat, including 1.5 grams of saturated fat. It provides 17.2 grams of carbohydrates, including 3 grams of fiber and 13.1 grams of sugar. The salad contains 1.8 grams of protein, making it a light yet filling option. Additionally, it provides 15% of your daily Vitamin C intake and 14% of your daily Vitamin A, thanks to the fresh vegetables and herbs.

Conclusion

Mediterranean Salad is a bright, healthy, and incredibly flavorful dish that’s perfect for any occasion. The fresh cucumber, tomatoes, and red onion, combined with aromatic herbs and a tangy lemon-olive oil dressing, create a refreshing salad that’s full of vibrant flavors. Whether served as a light main course or a side dish, this Mediterranean Salad is sure to become a favorite for its simplicity, versatility, and deliciousness. Make it for a quick summer lunch, a picnic, or to accompany your next dinner, and enjoy the light, bright flavors of the Mediterranean.

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