Mediterranean Rainbow Salad with Feta
Experience the vibrant flavors of the Mediterranean with this colorful and nutritious salad! Packed with crunchy vegetables, tangy feta cheese, and briny olives, this salad is not just a feast for the eyes, but also a powerhouse of nutrients. Perfect as a refreshing side dish or a light meal, it’s filled with heart-healthy fats and essential vitamins. Enjoy it with sunny Mediterranean vibes any time of the year - it's quick to prepare and incredibly satisfying!
4
Servings
155
Calories
13
Ingredients
Ingredients
Romaine lettuce
1 head (quartered and torn)
Kalamata olives
1/2 cup (pitted)
Reduced-fat feta cheese
4 ounces (crumbled)
Red onions
2 (halved and sliced into petals)
Kirby cucumbers
2 (halved lengthwise and sliced diagonally)
Tomatoes
4 (cut into chunks)
Oregano
to taste (fresh or dried)
Mint
to taste (fresh, chopped)
Anchovies (optional)
8 (packed in oil)
Extra virgin olive oil
1/3 cup (for dressing)
Lemon juice
2 tablespoons (freshly squeezed)
Salt
to taste (for seasoning)
Pepper
to taste (freshly ground)
Instructions
1
Start by washing and tearing the romaine lettuce into bite-sized pieces. Place it in a large mixing bowl.
2
Next, add the kalamata olives, crumbled feta cheese, sliced red onions, halved kirby cucumbers, and tomato chunks into the bowl with the lettuce.
3
In a separate small bowl, whisk together the extra virgin olive oil, fresh lemon juice, and a pinch of salt and pepper until well combined.
4
Drizzle the dressing over the salad ingredients in the large bowl and gently toss to combine everything evenly while ensuring the lettuce stays crisp.
5
Finally, sprinkle the salad with fresh oregano, mint, and optional anchovies, if desired, for an extra layer of flavor.
Nutrition Information
12.5g
Fat
9g
Carbs
4.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Rainbow Salad with Feta?
It is a colorful and nutritious salad packed with crunchy vegetables, tangy feta cheese, and briny olives, offering vibrant Mediterranean flavors.
How many servings does this recipe make?
This recipe is designed to make 4 servings.
What is the calorie count per serving?
Each serving contains approximately 155 calories.
What type of lettuce is used as the base?
The salad uses one head of Romaine lettuce, quartered and torn into bite-sized pieces.
What kind of olives are recommended?
The recipe calls for 1/2 cup of pitted Kalamata olives.
Is the feta cheese full-fat or reduced-fat?
The recipe specifies using 4 ounces of crumbled reduced-fat feta cheese.
How many red onions are needed for this salad?
You will need 2 red onions, halved and sliced into petals.
What variety of cucumber is best for this recipe?
The recipe recommends using 2 Kirby cucumbers.
How should the tomatoes be prepared?
Four tomatoes should be cut into chunks before being added to the salad.
Which herbs are used for seasoning and garnish?
Fresh or dried oregano and fresh chopped mint are used to flavor the salad.
Is this salad suitable for a low-carb diet?
Yes, with only 9g of carbohydrates per serving, it is considered a low-carb option.
What is the protein content per serving?
Each serving provides 4.5g of protein.
What are the ingredients for the salad dressing?
The dressing is a simple whisked mixture of extra virgin olive oil, fresh lemon juice, salt, and pepper.
Are anchovies a required ingredient?
No, anchovies are optional and can be added for extra flavor if desired.
Can I use dried oregano if I don't have fresh?
Yes, the recipe allows for either fresh or dried oregano to taste.
How should the cucumbers be sliced?
Kirby cucumbers should be halved lengthwise and then sliced diagonally.
What is the fat content per serving?
There is 12.5g of fat per serving, primarily from heart-healthy olive oil and feta.
How do I prepare the Romaine lettuce?
First, wash the head of Romaine, then quarter it and tear it into bite-sized pieces.
Is this recipe vegan-friendly?
It can be made vegan-friendly by omitting the feta cheese and the optional anchovies.
How do I mix the dressing correctly?
Whisk the olive oil and lemon juice in a separate small bowl with a pinch of salt and pepper until well combined.
What is the total ingredient count for this recipe?
The recipe includes 13 individual ingredients, including seasonings and optional items.
How are the red onions sliced?
They are halved and then sliced into petal shapes.
When should I add the dressing?
Drizzle the dressing over the salad after all the vegetables and cheese have been placed in the mixing bowl.
Is salt and pepper included in the recipe?
Yes, salt and freshly ground pepper are used to season both the dressing and the final salad.
How can I ensure the lettuce stays crisp?
Gently toss the ingredients to ensure even coating while being careful not to over-handle the lettuce.
Why is this called a 'Rainbow' salad?
It is named for the wide variety of colorful vegetables like red onions, red tomatoes, green cucumbers, and green lettuce.
Can I use any type of tomato?
While the recipe calls for 4 tomatoes cut into chunks, you can use any variety that is fresh and ripe.
Is this a quick meal to prepare?
Yes, it is described as a quick-to-prepare and incredibly satisfying dish.
Are the kalamata olives supposed to be pitted?
Yes, the recipe specifies that the olives should be pitted for ease of eating.
What is the recommended amount of lemon juice for the dressing?
The recipe calls for 2 tablespoons of freshly squeezed lemon juice.