Mediterranean Salad Recipe

There’s something truly special about a dish that feels both effortlessly simple and completely transporting. This Mediterranean salad is exactly that.

It brings the bright, sun-drenched flavors of the region right to your table, with no fuss at all.

Why This Salad Feels Like a Vacation

We often think of “healthy eating” as a chore, a list of restrictions and complicated steps. This salad flips that script entirely.

It’s a vibrant, chopping meditation that results in a bowl full of color and crunch. It works beautifully as a lively sidekick to grilled meats or fish.

And honestly, with a chunk of crusty bread on the side, it makes a wonderfully satisfying meal all on its own. You’re not just making lunch, you’re crafting a little moment of freshness.

Ingredients Needed for the Recipe

Gathering these ingredients is half the joy. You’re looking for the best, freshest versions you can find.

• English Cucumber: Its thin skin and minimal seeds mean you can chop it, unpeeled, for maximum crunch and color.
• Roma Tomatoes: These are less watery than other varieties, so your salad stays perfectly dressed, not soggy.
• Red Onion: Sliced thin, it provides a sharp, sweet bite that’s essential to the flavor balance.
• Kalamata Olives: Their deep, briny richness is the salty backbone of the whole dish. Pitting them is worth the extra minute.
• Feta Cheese: Cubed from a block, it gives you creamy, tangy pockets that hold their shape. Crumbled works, but cubes are delightful.
• Olive Oil & Red Wine Vinegar: This is your dressing, a simple, classic duo. The oil brings fruity richness, the vinegar a clean acidity.
• Greek Oregano: This is the secret whisper. Its earthy, aromatic quality is distinctly different from other oreganos.
• Kosher Salt & Black Pepper: They don’t just season, they wake up all the other ingredients and tie them together.

The Heart of the Dressing

Let’s talk about those two key players in the dressing, because they really matter. Red wine vinegar is a staple in Mediterranean kitchens for good reason.

It’s made from, as the name says, red wine that’s been fermented into vinegar. That process means there’s virtually no alcohol left, just a beautifully sharp, complex acidity.

On its own, it’s quite punchy. But when you let it dance with the olive oil and oregano, magic happens. It becomes bright and inviting, not harsh at all.

Now, for the oregano. This was a revelation to me. The oregano commonly found in the U.S. is often a generic blend.

True Greek oregano, however, has a more robust, earthy, almost wild flavor. It smells like a hillside in the sun. Using it here makes the salad taste authentically of its place.

If you can’t find it, your regular oregano will still make a delicious salad. But if you see a jar labeled “Greek,” grab it, you’ll taste the difference.

How to make Mediterranean Salad?

Step 1 – Prep Your Vegetables

Wash your cucumber and tomatoes thoroughly. I never peel the cucumber for this; the skin adds great texture and a pop of green.

Chop the cucumber into 1/2-inch thick half-moons. Halve the Roma tomatoes, then chop them into 1/2-inch pieces. Slice your red onion as thinly as you can.

Step 2 – Combine the Base

Take a large, welcoming bowl—one with plenty of room for tossing. Add in your chopped cucumbers, tomatoes, and the thin red onion slices.

Scatter the halved Kalamata olives and those lovely cubes of feta cheese over the top. Already, it’s a beautiful mosaic.

Step 3 – The Simple Drizzle

No separate jar needed here. Just drizzle the two tablespoons of olive oil and the two tablespoons of red wine vinegar directly over the salad.

Then, sprinkle the teaspoon of Greek oregano, the kosher salt, and a good dash of freshly ground black pepper right on top.

Step 4 – The Gentle Toss

Using two large spoons or your clean hands, gently toss everything together. You want every piece to glisten lightly and get acquainted with the seasoning.

That’s it. Serve it immediately, while the cucumbers are at their crispest and the flavors are most distinct.

Making It Your Own: Simple Variations

The beauty of this salad is its adaptability. It’s a fantastic blueprint. For a heartier, meal-prep friendly lunch, my absolute favorite twist is to add one can of chickpeas.

Just drain and rinse them well, then toss them right in with the vegetables. They add a wonderful, satisfying heft and protein, stretching the salad further.

If you’re feeding a crowd, consider turning it into a pasta salad. Toss in half a pound of cooked, cooled bowtie or fusilli pasta.

You might want to double the dressing for this version, just taste as you go. For a grain-based bowl, two cups of cooked, cooled quinoa makes it a substantial, low-carb meal.

Tips

• For the best texture, serve the salad right after tossing. The vegetables are at their peak crunch then.
• If you must prep ahead, chop the vegetables and store them separately in the fridge, combining and dressing just before serving.
• When salting, remember that the feta and olives are already salty. Start with the recommended amount, toss, then taste and adjust.
• Use the best extra-virgin olive oil you have for the dressing. Its flavor is front and center, so make it count.

Storing Leftovers

This salad is definitely best enjoyed fresh. That said, if you have leftovers, they’ll keep in an airtight container in the refrigerator for up to three days.

Just know that the vegetables will soften and release some water as they sit. It’s still perfectly safe and tasty, though the texture becomes more relaxed, more like a relish.

Some people actually prefer it this way, as the flavors meld together even more. It’s all a matter of personal taste.