Mediterranean Cucumber & Olive Salad
A vibrant and refreshing Mediterranean salad featuring crisp cucumber, juicy tomatoes, briny Kalamata olives, and salty feta, all tossed in a simple yet flavorful red wine vinaigrette.
For 4 servings
Prepare the vegetables: Wash the English cucumber, cherry tomatoes, and fresh parsley. Chop the cucumber into 1/2-inch pieces. Halve the cherry tomatoes and pitted Kalamata olives. Thinly slice the red onion and finely chop the fresh parsley.
Combine salad ingredients: In a large mixing bowl, gently combine the chopped cucumber, halved cherry tomatoes, thinly sliced red onion, halved Kalamata olives, and crumbled feta cheese.
Prepare the dressing: In a small bowl or a jar with a tight-fitting lid, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, sea salt, and freshly ground black pepper until well combined.
Dress the salad: Pour the prepared dressing evenly over the salad ingredients in the large bowl.
Toss and finish: Gently toss the salad to ensure all ingredients are coated with the dressing. Stir in the chopped fresh parsley.
Chill and serve: For best flavor, cover the bowl and refrigerate the salad for at least 15-20 minutes to allow the flavors to meld. Serve chilled as a refreshing side dish or light lunch.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use high-quality extra virgin olive oil for the best flavor in the dressing, as it is a prominent component of the salad.
- 2For a milder red onion flavor, soak the thinly sliced red onion in a bowl of ice water for 10-15 minutes, then drain thoroughly before adding to the salad.
- 3This salad is best enjoyed fresh, but you can prepare the vegetables and dressing separately up to a day in advance. Combine and toss just before serving to prevent the vegetables from becoming watery.
- 4Add a few fresh mint leaves, roughly chopped, along with the parsley for an additional layer of bright, herbaceous flavor.
Adapt it for your goals.
Protein Boost
Transform this side into a main meal by adding grilled chicken, canned tuna, cooked chickpeas, or a handful of white beans.
Herbaceous TwistHerbaceous Twist
Experiment with other fresh herbs like dill or oregano (fresh, not dried) for a different aromatic profile.
Spicy KickSpicy Kick
Introduce a subtle heat by adding a pinch of red pepper flakes to the dressing or a few slices of fresh jalapeño to the salad.
Why this is on our healthy list.
Rich in Antioxidants
Tomatoes, cucumbers, and olive oil provide a wealth of antioxidants, which help protect the body's cells from damage.
Supports Heart Health
Extra virgin olive oil and Kalamata olives are excellent sources of monounsaturated fats, known to support cardiovascular health.
Hydrating and Fiber-Rich
High water content from cucumber and tomatoes aids in hydration, while the vegetables contribute dietary fiber for digestive health.
Frequently asked questions
Yes, you can chop the vegetables and prepare the dressing separately up to a day in advance. Store them in airtight containers in the refrigerator. Combine and toss just before serving to prevent the vegetables from becoming watery.
