Mediterranean Salad

Ingredients

• 2cucumbers
• 1red bell pepper
• 1yellow bell pepper
• 10–12cherry tomatoes
• 8–10green olives
• 2 tbspcrumbled feta
• 3 tbspfresh parsley

Instructions

1. 1

   Combine the salad

   Toss the vegetables, olives and parsley together in a large bowl.

2. 2

   Mix the vinaigrette

   Put the vinaigrette ingredients in a small bowl or jar, then whisk or shake vigorously. The supplied ingredient list does not specify what or how much to use for the vinaigrette.

3. 3

   Dress and garnish

   Pour the vinaigrette over the salad and finish with the feta.

What is Mediterranean salad?

Mediterranean salad is a broad name for fresh salads built around vegetables and often olives, herbs and cheese. This version uses crunchy cucumber and sweet peppers with tomatoes, parsley and feta.

The combination works because the vegetables bring freshness and crunch, while olives and feta add salty, savoury notes. The method is simple: toss the salad, add vinaigrette and finish with cheese.

Nutrition and macros by portion

The nutrition label shows one serving as written: 60 calories, 2g protein, 10g carbs, 3g fat.

The peppers, cucumber and tomatoes provide most of the carbohydrates, while the olives and feta contribute most of the fat; feta also supplies some protein. Serve it with a protein-rich main or beans and a portion of wholegrain bread for a more balanced plate.

The vegetables that shape the salad

Cucumber: its mild flavour and juicy crunch make a refreshing base for the other ingredients.

Peppers and tomatoes: red and yellow peppers add sweetness and colour, while cherry tomatoes provide a soft, juicy contrast.

Olives, parsley and feta

Olives: green olives bring a briny bite, so taste them before adding any extra salt to the dressing.

Parsley and feta: fresh parsley gives the salad a herbal lift, and crumbled feta adds a tangy, creamy finish. Scatter the feta over the top so it stays visible rather than getting lost in the toss.

Getting the dressing right

The method calls for a vinaigrette, but its ingredients and quantities are not included in the supplied recipe. Use the original recipe's dressing details if available; otherwise, the salad can be served undressed or with a vinaigrette you already know how to make.

If mixing in a jar, leave enough room for the dressing to move freely when shaken. Whisking in a small bowl works too.

Cutting and tossing

Even pieces: cut the cucumber and peppers into similar-sized bites so they are easy to eat alongside the tomatoes and olives.

Gentle toss: combine the vegetables and parsley without crushing the tomatoes. Add the dressing shortly before serving to keep the vegetables crisp.

Serving ideas

Serve the salad alongside grilled fish, chicken or vegetables, or add bread and hummus for a more substantial meal. It also works as a fresh side with roasted dishes.

For the best contrast, serve it cool but not straight from a very cold fridge, which can mute the flavour of the vegetables and herbs.

Recipe notes & tips

• Wash and dry the parsley before chopping so it does not water down the salad.
• Taste the olives before seasoning, as their saltiness can vary.
• Cut the vegetables into bite-sized pieces for easier serving.
• Add the feta just before serving to keep its crumbles distinct.
• Dress the salad shortly before eating to preserve the vegetables' crunch.

Variations

• Add chickpeas: fold in drained chickpeas for a more filling salad.
• Use black olives: swap the green olives for black olives if you prefer their milder flavour.
• Add red onion: slice it thinly for a sharper, savoury note.
• Include oregano: sprinkle in a little dried oregano for an earthy herbal flavour.
• Add leafy greens: serve the mixture over lettuce or baby spinach.

Common mistakes to avoid

• Oversized pieces: cut the cucumber and peppers into bite-sized pieces so each forkful is easy to eat.
• Crushed tomatoes: toss gently to keep the cherry tomatoes intact.
• Too much dressing: add it gradually so the vegetables are coated rather than swimming in it.
• Salting before tasting: check the olives and feta first, then season if needed.
• Dressing too early: wait until close to serving to help the salad stay crisp.

How to store

Store leftovers in an airtight container in the fridge and eat within 1–2 days; the vegetables may soften once dressed. This salad is best served cold and does not need reheating.

Frequently asked questions