MEDITERRANEAN BLISS SALAD

MEDITERRANEAN BLISS SALAD

Mediterranean bliss salad is a fresh and flavourful dish that brings the essence of the Mediterranean to your plate. With crisp mixed greens, juicy cherry tomatoes, fresh cucumber, briny Kalamata olives and creamy feta cheese, every bite is a perfect balance of textures and flavours. The dressing, made with olive oil and a hint of lemon juice, adds a refreshing tang while keeping the salad light and nutritious. This salad is ideal as a quick lunch, a healthy side dish or even a light dinner when paired with a protein of choice. It’s packed with fibre, healthy fats and essential nutrients, making it a wholesome and satisfying option. Whether you’re looking for a simple meal prep solution, a fresh summer salad or a vibrant addition to your dinner table, this Mediterranean-inspired salad is sure to impress.

RECIPE CATEGORY

Lunch, Dinner, Snack, Side Dish

SERVING SIZE

1 serving

CUISINE

Mediterranean, Greek

PREPARATION/TECHNIQUES

No-Cook

OCCASION/HOLIDAY

Summer Refreshment, Quick Lunch, Light Dinner, Healthy Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Carb, High Fibre, Gluten-Free, Quick & Easy, Vegetarian, Healthy

DISH TYPE

Salad

INGREDIENTS

The following are the ingredients we need to prepare this Mediterranean bliss salad.

• 50g mixed greens
• 20g cherry tomatoes, halved
• 10g feta cheese, crumbled
• 4 Kalamata olives, sliced
• 1 tbsp cucumber, diced
• 1 tsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 120 kcal
• Carbohydrates: 8g
• Protein: 4g
• Fats: 9g
• Saturated Fat: 3g
• Cholesterol: 12mg
• Sodium: 220mg
• Fibre: 3g
• Sugar: 2g

PREPARATION

• Prepare The Vegetables: Wash and dry the mixed greens, then place them in a salad bowl.
• Chop The Ingredients: Halve the cherry tomatoes, slice the olives, dice the cucumber and crumble the feta cheese.
• Assemble The Salad: Add the tomatoes, olives, cucumber and feta to the bowl with the mixed greens.
• Make The Dressing: In a small bowl, whisk together the olive oil, lemon juice, salt and pepper.
• Toss And Serve: Drizzle the dressing over the salad and toss gently to combine. Serve immediately.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

Here are some helpful tips for you when making this Mediterranean bliss salad.

• Use Fresh Ingredients: The better the quality of your produce, the more flavourful your salad will be.
• Adjust The Dressing: Add more lemon juice for extra tang or a pinch of dried oregano for more Mediterranean flavour.
• Enhance The Crunch: Sprinkle in toasted nuts like almonds or walnuts for added texture.
• Make It More Filling: Serve with a slice of whole-grain bread or a side of hummus for a complete meal.
• Chill Before Serving: Refrigerate the salad for 10-15 minutes before serving for a more refreshing taste.
• Balance The Flavours: If the dressing is too tart, add a small drizzle of honey to mellow out the acidity.
• Presentation Matters: Arrange the salad ingredients in layers rather than mixing them immediately for a more visually appealing dish.

VARIATIONS

• Protein Boost: Add grilled chicken, shrimp or chickpeas for extra protein.
• Dairy-Free Version: Skip the feta or use a dairy-free cheese alternative.
• Extra Veggies: Mix in bell peppers, red onions or shredded carrots for added crunch.
• Greek Yogurt Dressing: Replace olive oil with a light Greek yoghurt dressing for a creamier texture.
• Spicy Twist: Add a pinch of red pepper flakes for a subtle heat.
• Vegan Option: Replace feta with avocado or nutritional yeast for a plant-based version.
• Pasta Salad Version: Add cooked whole wheat or gluten-free pasta for a heartier meal.
• Citrus Twist: Swap lemon juice with balsamic vinegar or orange juice for a different flavour profile.

PREPPING AND STORAGE

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 24 hours. Keep the dressing separate to maintain freshness.
• Meal Prep Friendly: Pre-chop all ingredients and store them separately in containers. Assemble just before eating.
• Not Freezer-Friendly: Fresh greens and tomatoes don’t freeze well and will become soggy when thawed.
• Jar Salad Storage: If making ahead, layer ingredients in a mason jar, starting with dressing at the bottom and followed by cucumbers, tomatoes, olives, feta and greens on top. Shake when ready to eat.