Mediterranean Garden Salad
Embrace the vibrant flavors of the Mediterranean with this refreshing Garden Salad, a deliciously healthy dish adapted from The Healthy Kitchen cookbook by Andrew Weil and Rosie Daley. This recipe reduces the sodium content by minimizing olives and cheese, making it a great option for those who are mindful of their blood pressure. Bursting with fresh vegetables like crisp cucumbers, juicy Roma tomatoes, and a zesty mix of herbs, this salad is elevated with the addition of minced bell pepper for added sweetness and color. Tossed in a bright lemon and olive oil dressing, it’s perfect as a light lunch on its own or packed inside a whole wheat pita. Enjoy it with a sprinkle of fresh mint and a touch of pepper for a delightful twist. Remember: chilling the salad for at least 3 hours allows the flavors to meld beautifully!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Cucumbers
2 (diced)
Roma Tomatoes
4 (diced)
Red Onion
1 (minced)
Lemon Juice
1/4 cup (freshly squeezed)
Extra Virgin Olive Oil
2 tablespoons (none)
Garlic
2 cloves (minced)
Fresh Mint
3 tablespoons (chopped)
Kalamata Olives
1/4 cup (pitted and sliced)
Feta Cheese
1 cup (cubed or crumbled)
Salt and Pepper
to taste (freshly cracked)
Bell Pepper
1 (minced (any color))
Oregano/Basil/Rosemary
to taste (optional)
Instructions
1
In a large mixing bowl, combine the diced cucumbers, Roma tomatoes, minced red onion, minced bell pepper, and fresh mint.
2
In a separate small bowl, whisk together the lemon juice, extra virgin olive oil, minced garlic, and freshly cracked pepper.
3
Pour the dressing over the salad mixture and gently toss until all ingredients are well-coated.
4
Fold in the sliced kalamata olives and cubed or crumbled feta cheese.
5
Season with additional pepper and, if desired, a sprinkle of oregano, basil, or rosemary for extra flavor.
6
Cover the bowl with plastic wrap or a lid and refrigerate for at least 3 hours to allow the flavors to develop.
7
Serve chilled, either as a stand-alone salad or stuffed into whole wheat pita pockets.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Garden Salad?
It is a refreshing and healthy dish adapted from The Healthy Kitchen cookbook by Andrew Weil and Rosie Daley, featuring fresh vegetables and a zesty lemon dressing.
Who created the original recipe this dish is adapted from?
The recipe is adapted from The Healthy Kitchen by Andrew Weil and Rosie Daley.
Is this salad suitable for a low-sodium diet?
Yes, the recipe reduces sodium content by minimizing the amount of olives and cheese used, making it a good option for managing blood pressure.
How many cucumbers are needed for this recipe?
The recipe requires 2 cucumbers, which should be diced.
What kind of tomatoes should I use?
The recipe calls for 4 diced Roma tomatoes.
How should the red onion be prepared?
One red onion should be finely minced before being added to the salad.
What ingredients are in the dressing?
The dressing is made by whisking together lemon juice, extra virgin olive oil, minced garlic, and freshly cracked pepper.
How much lemon juice is required?
You will need 1/4 cup of freshly squeezed lemon juice.
How much olive oil is used?
The recipe uses 2 tablespoons of extra virgin olive oil.
How many garlic cloves are in the salad?
Two cloves of minced garlic are included in the dressing.
What fresh herb is a primary ingredient?
Fresh mint is a key ingredient, with 3 tablespoons of it chopped and added to the mix.
What type of olives are recommended?
The recipe uses 1/4 cup of pitted and sliced Kalamata olives.
How much feta cheese is included?
One cup of cubed or crumbled feta cheese is folded into the salad.
Can I add other herbs to this salad?
Yes, you can add a sprinkle of oregano, basil, or rosemary for extra flavor to taste.
What is the purpose of the bell pepper?
One minced bell pepper of any color is added to provide extra sweetness and vibrant color to the garden salad.
How long should the salad be refrigerated?
The salad should be refrigerated for at least 3 hours before serving to allow the flavors to meld beautifully.
How should the salad be served?
It can be served chilled as a stand-alone salad or packed inside whole wheat pita pockets.
Is this Mediterranean Garden Salad gluten-free?
Yes, based on the ingredient list provided, the salad is naturally gluten-free.
Is this recipe vegan?
While tagged as vegan, it contains feta cheese; to make it strictly vegan, you should omit the cheese or use a plant-based substitute.
What is the first step in preparing the salad?
The first step is to combine the diced cucumbers, Roma tomatoes, minced red onion, minced bell pepper, and fresh mint in a large mixing bowl.
How do I prepare the dressing?
In a separate small bowl, whisk together the lemon juice, olive oil, minced garlic, and pepper.
When do I add the olives and feta?
The Kalamata olives and feta cheese should be folded in after the salad has been tossed with the dressing.
Can I use different types of bell peppers?
Yes, the recipe specifies one minced bell pepper of any color.
What type of pepper is recommended for seasoning?
Freshly cracked pepper is recommended for both the dressing and final seasoning.
How many ingredients are in this recipe?
There are 12 ingredients listed for this Mediterranean Garden Salad.
Is there any salt in this recipe?
The recipe suggests adding salt and pepper to taste, though it aims to keep sodium low.
What should I cover the bowl with during refrigeration?
You should cover the bowl with plastic wrap or a lid before placing it in the refrigerator.
Can this salad be a light lunch?
Yes, it is designed to be perfect as a light lunch on its own.
Are the tomatoes peeled?
The instructions specify dicing the Roma tomatoes but do not require them to be peeled.
What preparation is needed for the mint?
The fresh mint should be chopped before being added to the salad.