Healthy Mediterranean Salad with Lemon Vinaigrette

The Mediterranean diet is widely recognized for its health benefits, rich in fruits, vegetables, whole grains, and healthy fats. One of the most popular dishes from this region is the refreshing Mediterranean salad. Packed with antioxidants and essential nutrients, it's not only delicious but also great for your health.

A key ingredient that brings a unique taste to this salad is the lemon vinaigrette. The zesty citrus flavor adds an extra dimension to each bite. This recipe serves four people and takes about 20 minutes to prepare.

Ingredients

• 4 cups of mixed greens (spinach, arugula, romaine)
• 1 small cucumber, sliced into thin rounds
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted (optional but recommended)
• 3 tablespoons extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• Salt and pepper to taste

Making this salad is easy and quick. Begin by washing the greens thoroughly under cold water until they are clean. Pat them dry with a paper towel or between clean kitchen towels.

Instructions

1. In a large mixing bowl, add all the washed greens and gently mix to ensure no sand or grit remains.
2. Add the sliced cucumber, cherry tomatoes, red onion, and pitted Kalamata olives (if using). Gently toss the vegetables so they are evenly distributed across the greens.
3. In a small bowl, whisk together the extra virgin olive oil and freshly squeezed lemon juice. Season with salt and pepper according to your taste preference.
4. Pour this dressing over the salad ingredients. Using tongs or your hands, gently toss everything until each piece of the vegetable is well coated.

Additional Tips

• Chef's Tip: For a heartier dish, consider adding grilled chicken breast or chickpeas to turn this into a main course salad. It’s especially delightful during summer barbecues.
• Taste Test: Before serving the salad, taste it and adjust seasoning if needed. If you prefer more lemony flavor, add another tablespoon of lemon juice.

Nutritional Information

This Mediterranean salad offers a balanced combination of nutrients with a focus on vitamins A, C, K, and E, along with essential minerals like calcium, iron, magnesium, potassium, and manganese. The olive oil provides healthy fats that are beneficial for your heart health.

Cooking Time

Total cooking time: 20 minutes

Servings

This recipe serves four people.

Why This Salad Matters

Mediterranean cuisine is celebrated for its impact on longevity and overall health. The nutrients found in this salad support heart health, aid digestion, and boost the immune system. Additionally, it’s low in calories yet high in flavor, making it perfect for those looking to maintain a healthy weight.

Conclusion

A Mediterranean salad with lemon vinaigrette is more than just a dish; it's a celebration of flavors that nourish your body and uplift your mood. Whether you're enjoying it as part of a light lunch or a main course, this recipe guarantees satisfaction every time.

Enjoy Your Meal!

We hope you enjoy making and eating this Mediterranean salad. It’s the perfect way to add a touch of sunshine and zest to your dining table.