Mediterranean Layered Veggie Delight
Elevate your salad game with this vibrant Mediterranean Layered Veggie Delight! This refreshing and hearty dish features a colorful mix of fresh ingredients, replacing your typical base of lettuce with a plethora of nutrient-rich vegetables. Perfect for lunch or as a delightful side dish, this salad is loaded with flavors and textures that will satisfy your cravings. Each layer is carefully arranged to provide a feast for the eyes and the palate, making it a perfect addition to any meal or picnic. Enjoy the taste of the Mediterranean in every bite!
4
Servings
80
Calories
9
Ingredients
Ingredients
Tomatoes
1 (Cut into segments)
Cucumber
1/2 (Sliced and quartered)
Zucchini
1 (Sliced and quartered)
Green Onions
3 (Sliced)
Black Olives
6 (Sliced in half and whole)
Feta Cheese
3 tablespoons (Crumble)
Oregano
1 teaspoon (Dried)
Black Pepper
to taste (Freshly ground)
Vinaigrette Dressing or Italian Salad Dressing
3 tablespoons (For drizzling)
Instructions
1
Begin by arranging the cut tomatoes in the bottom of a serving dish or salad bowl, creating an even layer.
2
Generously sprinkle the tomatoes with dried oregano and freshly ground black pepper for added flavor.
3
Drizzle approximately one tablespoon of your chosen salad dressing over the tomatoes to enhance their taste.
4
Next, layer the cucumber pieces on top of the tomatoes, ensuring the quarters are well distributed.
5
Add the sliced black olives, some halved and some whole, nicely arranged atop the cucumber.
6
Follow with a layer of sliced green onions for a fresh crunch.
7
Then, add the zucchini quarters, distributing them evenly over the salad.
8
Finish off with the remaining black olives and sprinkle more oregano on top.
9
Finally, crumbled feta cheese can be added according to your preference, along with a final drizzle of salad dressing to tie all the flavors together.
10
Serve the Mediterranean Layered Veggie Delight immediately, or chill slightly before serving for a refreshing experience.
Nutrition Information
5.5g
Fat
4.5g
Carbs
2g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Layered Veggie Delight?
It is a vibrant, lettuce-free salad that features layers of fresh, nutrient-rich vegetables like tomatoes, cucumber, and zucchini, flavored with Mediterranean staples.
Is this salad considered healthy?
Yes, this dish is loaded with fresh vegetables and contains only 80 calories per serving, making it a nutrient-dense and healthy choice.
How many calories are in one serving?
There are approximately 80 calories in each of the 4 servings.
What are the main vegetable ingredients?
The main vegetables are tomatoes, cucumber, zucchini, and green onions.
Does this recipe include lettuce?
No, this recipe specifically replaces the typical lettuce base with a plethora of other vegetables.
How many servings does this recipe make?
This recipe is designed to yield 4 servings.
Is this Mediterranean Layered Veggie Delight vegan?
As written, it includes feta cheese. However, you can easily make it vegan by omitting the cheese or using a plant-based feta alternative.
What type of dressing should I use?
The recipe recommends using either a Vinaigrette dressing or an Italian salad dressing.
How should I prepare the tomatoes?
The tomatoes should be cut into segments and placed at the bottom of the dish.
How do I prepare the zucchini for this salad?
The zucchini should be sliced and then quartered before being layered into the salad.
What herbs are used for seasoning?
The recipe uses one teaspoon of dried oregano distributed throughout the layers.
Is this recipe gluten-free?
Yes, all the whole-food ingredients are naturally gluten-free. Just ensure your choice of dressing is certified gluten-free.
How long does it take to assemble?
Assembly is very quick, involving only the chopping of vegetables and layering them in a bowl.
Can I prep this salad in advance?
Yes, it is great for meal prep, although for the freshest texture, it is best enjoyed immediately or shortly after chilling.
How much fat is in this recipe?
There is 5.5g of fat per serving.
How much protein does it provide?
Each serving provides 2g of protein.
What is the carbohydrate count?
There are 4.5g of carbohydrates per serving.
Can I add other proteins like chicken or chickpeas?
Absolutely. Adding chickpeas or grilled chicken would complement the Mediterranean flavors and increase the protein content.
What kind of olives are used?
The recipe calls for 6 black olives, some sliced in half and some left whole.
Is the zucchini cooked or raw?
The zucchini is served raw, providing a fresh and crunchy texture to the salad.
What is the first layer of the salad?
The first layer consists of the cut tomato segments at the bottom of the dish.
How are the green onions prepared?
The green onions should be sliced before being added as a crunchy layer.
Can I substitute the dried oregano?
Yes, you can use fresh oregano, though you may need to increase the amount slightly for the same flavor intensity.
Is this salad suitable for a picnic?
Yes, because it doesn't have lettuce that wilts easily, it's a perfect addition to a picnic or outdoor meal.
How is the feta cheese added?
The feta cheese should be crumbled and added on top as one of the final steps.
Should the cucumber be peeled?
That is up to personal preference, but the recipe simply calls for them to be sliced and quartered.
What makes this dish 'Mediterranean'?
The combination of tomatoes, cucumbers, olives, feta, and oregano are classic ingredients of Mediterranean cuisine.
Can I add salt?
You can add salt to taste, but keep in mind that the feta cheese and olives already contribute a salty profile.
Is this recipe keto-friendly?
With only 4.5g of carbs per serving, this is a very keto-friendly vegetable dish.
How should I serve the salad?
Serve it immediately after assembly or chill it slightly in the refrigerator for a more refreshing experience.