The Ultimate Mediterranean Salad Recipe (Bright, Fresh & Easy!)

I used to think “healthy eating” meant boring, bland meals. You know the drill: plain steamed chicken and salads that left you feeling hungry and completely uninspired. Then, I discovered the vibrant, sun-drenched flavors of the Mediterranean diet, and everything changed! It’s a lifestyle that celebrates flavor, freshness, and pure joy in every bite.

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Aegean Jewel Salad with Lemon-Oregano Vinaigrette

A vibrant, crisp, and deeply refreshing salad that captures the essence of coastal sunshine. By incorporating hearty chickpeas and a bright, salt-free lemon vinaigrette, this recipe elevates the classic into a nutritionally robust dish that's bursting with flavor and texture.

Course Salad, Side Dish

Cuisine Mediterranean

Keyword Gluten-free weight loss salad, Heart healthy lunch ideas, Mediterranean salad recipe

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 6

Calories 231kcal

Ingredients

For the Lemon-Oregano Vinaigrette:

• ¼ cup 60 ml high-quality extra-virgin olive oil
• ¼ cup 60 ml red wine vinegar
• 2 tablespoons 30 ml fresh lemon juice
• 2 medium cloves garlic finely minced or pressed
• 1 teaspoon dried oregano
• ¼ teaspoon Dijon mustard
• Freshly cracked black pepper to taste

For the Salad Assembly:

• ½ cup thinly sliced red onion
• 3 large Persian cucumbers about 1 lb or 450g, sliced into ¼-inch rounds
• 1 large yellow bell pepper deseeded and chopped into 1-inch pieces
• 3 cups 450g cherry or grape tomatoes, halved
• 1 15-ounce can chickpeas, thoroughly rinsed and drained
• ¼ cup pitted Kalamata olives rinsed, drained, and halved
• 3 ounces 85g block feta cheese, rinsed gently, patted dry, and cut into ½-inch cubes
• ½ cup packed fresh mint leaves roughly torn
• ¼ cup packed fresh flat-leaf parsley chopped

Instructions

• Mellow the Onions: Place the thinly sliced red onion in a large mixing bowl. Pour the red wine vinegar and fresh lemon juice directly over the onions. Stir briefly and set aside for at least 10 minutes to marinate; this will soften their sharp bite.
• Craft the Vinaigrette: In a small jar with a tight-fitting lid, combine the extra-virgin olive oil, minced garlic, dried oregano, Dijon mustard, and black pepper. Seal the jar tightly and shake vigorously for 30 seconds until the dressing is well-combined and slightly thickened (emulsified).
• Combine the Vegetables: To the mixing bowl with the marinating onions, add the sliced Persian cucumbers, chopped yellow bell pepper, and halved cherry tomatoes.
• Integrate Core Ingredients: Add the rinsed chickpeas and halved Kalamata olives to the vegetable medley in the bowl.
• Dress and Assemble: Pour the emulsified vinaigrette from the jar over the salad ingredients. Toss gently with tongs or large spoons until everything is evenly coated. Add the cubed feta cheese and toss once or twice more, being careful not to break up the cheese.
• Garnish and Serve: Transfer the salad to a large serving platter. Garnish generously with the torn fresh mint and chopped parsley. For the best texture and flavor, serve immediately.

Notes

Rinsing is Key: Rinsing the feta and olives is a critical step for reducing sodium. Place them in a fine-mesh sieve and run under cold water for 15–20 seconds, then drain well.

Ingredient Temperature: For the most refreshing taste, ensure your vegetables are well-chilled before you begin.

Make-Ahead Strategy: If preparing in advance, combine all salad ingredients except the feta and fresh herbs. Prepare the dressing separately. Toss everything together just before serving to maintain maximum crispness.

Nutrition Facts

Per serving:

• Calories: 231 kcal
• Total Fat: 18.2 g
• Saturated Fat: 3.6 g
• Sodium: 148 mg
• Total Carbohydrates: 13.5 g
• Dietary Fiber: 4.8 g
• Total Sugars: 5.4 g
• Added Sugars: 0 g
• Protein: 5.9 g

My Top Tips for a Perfect Result

• Don’t Skip the Rinse! Rinsing the feta and olives is my secret weapon for controlling the sodium without sacrificing that classic salty, briny flavor. Just a quick run under cold water makes a huge difference.
• Meal Prep Like a Pro: This salad is perfect for weekly meal prep. Just combine all the chopped veggies and chickpeas in an airtight container. Keep the dressing, feta, and fresh herbs separate and toss it all together right before serving for maximum freshness.
• Chill Your Ingredients: For the absolute best and most refreshing salad, make sure your cucumbers, tomatoes, and bell pepper are nice and cold straight from the fridge.

Frequently Asked Questions (FAQ)

1.Is a Greek-style salad good for weight loss?

Absolutely! This version is especially great for a weight loss journey. It’s lower in calories and sodium than traditional versions and packed with fiber and protein from the chickpeas, which helps you feel full and satisfied. It proves that you don’t have to give up delicious food to reach your goals.

2.What can I serve with this salad to make it a full meal?

While it’s fantastic on its own for a light lunch, you can easily bulk it up for dinner. It’s wonderful alongside some grilled chicken or salmon, or you can serve it with a side of warm whole-wheat pita bread and hummus for a complete vegetarian meal.

A Taste of the Good Life

This salad is more than just a recipe; it’s a celebration of fresh, vibrant food that makes you feel amazing from the inside out. It’s proof that eating healthy can be a joyful, delicious, and completely sustainable lifestyle, not a diet of deprivation.

I hope you’ll give this Mediterranean salad recipe a try and discover just how wonderful it is. If you make it, let me know what you think in the comments below!