Mediterranean Salad with Lemon Herb Dressing
1. Introduction
Mediterranean Salad is a refreshing combination of crisp vegetables, briny olives, creamy feta cheese, and a bright lemon herb dressing. It’s the kind of salad that delivers clean flavor, satisfying crunch, and a perfect balance of salty and citrusy notes. This dish captures the essence of Mediterranean cooking: simple ingredients treated with care.
Whether served as a side dish for grilled meats, part of a mezze spread, or a quick weekday lunch, Mediterranean Salad proves that fresh ingredients can deliver outstanding flavor with minimal effort. It’s customizable, naturally nutritious, and easy to prepare ahead, making it ideal for busy days or entertaining.
In this recipe, you’ll learn how to prepare the vegetables for the best texture, how to balance briny ingredients with acidity, and how to build a dressing that coats the salad without weighing it down.
2. Ingredients Breakdown
Cucumbers
Adds crispness and freshness. English or Persian cucumbers are best because they’re tender and have fewer seeds.
Cherry Tomatoes
Sweet, juicy, and vibrant. Halving them keeps the salad balanced and prevents excess moisture.
Red Onion
Provides sharpness and depth. Thin slices are ideal so the flavor doesn’t overpower the other ingredients.
Kalamata Olives
Briny and rich, they bring essential Mediterranean flavor. Use pitted olives for convenience.
Feta Cheese
Creamy, tangy, and salty. Blocks of feta cut into cubes offer better texture than pre-crumbled.
Fresh Parsley and Mint
Add brightness, freshness, and herbal aroma.
Lemon Juice
Forms the base of the dressing. Freshly squeezed juice is essential for a clean, vibrant flavor.
Olive Oil
Use high-quality extra-virgin olive oil for depth and richness.
Garlic (Optional)
Adds a punch of savory flavor if you prefer a stronger dressing.
Salt & Pepper
Season to taste and help bring out the natural flavors of the vegetables.
Common Substitutions
- Cucumbers → zucchini (raw, thinly sliced)
- Feta → goat cheese or vegan feta
- Kalamata olives → green olives or Castelvetrano
- Lemon juice → red wine vinegar
- Parsley → basil or dill
- Add greens such as arugula if desired
3. Step-by-Step Instructions
1. Prepare the Vegetables
Chop cucumbers into half-moon slices. Halve the cherry tomatoes. Thinly slice the red onion. Halve or leave olives whole depending on preference.
2. Make the Dressing
In a small bowl, whisk together:
- 3 tablespoons lemon juice
- ¼ cup extra virgin olive oil
- 1 small grated garlic clove (optional)
- Salt and black pepper to taste
Taste the dressing; adjust acidity or seasoning as needed.
3. Combine the Salad Ingredients
Add cucumbers, tomatoes, olives, onions, and herbs into a large bowl.
4. Add the Dressing
Pour the dressing over the vegetables. Toss gently to coat without smashing the tomatoes.
5. Add the Feta
Add cubed feta last so it holds its shape. Toss very lightly or leave it on top for presentation.
6. Taste and Adjust
Season with additional salt, pepper, or lemon juice based on personal preference.
7. Serve Fresh
The salad tastes best when served immediately while the vegetables are crisp.
4. Tips and Variations
Expert Tips
- To mellow onion flavor, soak slices in cold water for 10 minutes.
- Keep vegetables bite-sized and uniform for an appealing look.
- Use chilled ingredients for a refreshing salad.
- Add salt only after mixing; feta and olives are already salty.
Variations
- Add chickpeas for protein.
- Add avocado for creaminess.
- Add quinoa to make it a full meal.
- Add roasted red peppers for sweetness.
- Add artichoke hearts for a more robust Mediterranean feel.
5. Serving Suggestions
Best Side Pairings
- Grilled chicken
- Lamb kebabs
- Falafel
- Grilled fish
- Flatbread or pita
Great Add-Ons
- Lemon wedges
- Extra herbs
- A drizzle of olive oil before serving
Meal Ideas
- Mediterranean platter nights
- Summer barbecues
- Light lunches with hummus and pita
6. Storage and Reheating Instructions
- Store undressed salad for up to 2 days in an airtight container.
- Once dressed, the salad is best eaten within 4–6 hours.
- Do not freeze.
- Dressing keeps up to 1 week in the fridge; shake before using.
To refresh the salad, add a squeeze of lemon juice before serving.
7. Recipe Notes
- Can be prepped ahead: chop ingredients except tomatoes and store separately.
- Best with a high-quality extra-virgin olive oil.
- Feta blocks offer better texture than pre-crumbled.
- Add herbs just before serving to maintain freshness.
8. Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Fat | 16g |
| Saturated Fat | 4g |
| Carbs | 10g |
| Sugar | 4g |
| Fiber | 2g |
| Protein | 5g |
| Sodium | 430mg |
| Cholesterol | 15mg |
| Calcium | 140mg |
| Iron | 1mg |
Nutrition information is an estimate and may vary based on specific ingredients used.
9. Recipe Card Summary
Course: Salad
Cuisine: Mediterranean
Servings: 4
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients
- 2 cups cucumbers, chopped
- 2 cups cherry tomatoes, halved
- ½ small red onion, thinly sliced
- ½ cup Kalamata olives
- 1 cup feta cheese, cubed
- ¼ cup parsley, chopped
- 2 tablespoons fresh mint
Dressing:
- 3 tbsp lemon juice
- ¼ cup olive oil
- 1 garlic clove (optional)
- Salt and pepper
Instructions
- Chop vegetables and herbs.
- Whisk lemon juice, olive oil, garlic, salt, and pepper.
- Combine vegetables in a large bowl.
- Add dressing and toss.
- Add feta and gently mix.
- Serve immediately.
Notes
- Add chickpeas for extra protein.
- Use Persian cucumbers for best crunch.
Diet Tags
- Gluten-free
- Vegetarian
- Low-carb
- Mediterranean diet approved
Health Benefits
- Rich in antioxidants
- High in fiber
- Heart-healthy fats from olive oil
- Good source of vitamins A, C, and K
- Naturally low-calorie and nutrient-dense
FAQs
1. Can I make Mediterranean salad ahead of time?
Yes, but add dressing and tomatoes just before serving.
2. Can I use bottled lemon juice?
Fresh is strongly recommended for the best flavor.
3. What cheeses work besides feta?
Goat cheese, halloumi (grilled), or mozzarella pearls.
4. Can I add grains?
Yes—quinoa, couscous, or farro work beautifully.
5. Is this salad good for meal prep?
Yes, if you store ingredients separately and dress later.
11. Final Thoughts
Mediterranean Salad is a dish that highlights how simple ingredients can create bold, refreshing flavors. It’s crisp, colorful, and satisfying enough to stand on its own or serve alongside your favorite Mediterranean dishes. If you make this salad, feel free to share how it turned out or what variations you tried.