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50+ Mediterranean Diet Recipes: Everyday Mediterranean Salad
4.9 from 54 votes

50+ Mediterranean Diet Recipes: Everyday Mediterranean Salad

As you see in the roundup, Mediterranean diet recipes are easy and packed with flavor from vegetables, herbs, and all-natural ingredients. This simple Mediterranean salad recipe with tomatoes, cucumbers, and parsley, is an everyday recipe we eat often on the Mediterranean diet. That is why I am including it here for your convenience. You can change it up by adding feta cheese, chickpeas, or even a cup of cooked couscous to turn it into a meal!

Prep Time
10 mins
Total Time
10 mins
Servings: 6 people (up to)
Calories: 625 kcal
Course: Salad
Cuisine: Mediterranean

Ingredients

  • 6 Roma tomato diced (about 3 cups diced tomatoes
  • 1 cucumber or hot-house cucumber, diced, large English
  • 1/2 to 3/4 cup parsley chopped fresh leaves
  • kosher salt to taste
  • 1/2 tsp black pepper
  • 1 tsp sumac ground
  • 2 tbsp extra virgin olive oil try a robust like Greek Early Harvest or Hojiblanca Spanish EVOO
  • 2 tsp lemon juice freshly squeezed

Instructions

    Cup of Yum
  1. In a large mixing bowl, place the diced tomatoes, cucumbers, and parsley. Season with kosher salt and toss. Set aside for 5 minutes or so.
  2. Add the sumac, olive oil, and lemon juice. Give the salad a gentle toss. Enjoy!

Notes

  • For best flavor, set the salad aside for a few minutes before serving. This will give the flavors time to meld. 
  • View the complete post for 50+ Mediterranean diet recipes
  • Visit Our Shop for quality Mediterranean ingredients, including extra virgin olive oil, spices and more! 

Nutrition Information

Calories 62.5kcal (3%) Carbohydrates 4.8g (2%) Protein 1g (2%) Fat 4.9g (8%) Saturated Fat 0.7g (4%) Polyunsaturated Fat 0.6g (4%) Monounsaturated Fat 3.4g (17%) Sodium 7mg (0%) Potassium 252.1mg (5%) Fiber 1.2g (5%) Sugar 2.6g (5%) Vitamin A 991.2IU (20%) Vitamin C 17.2mg (19%) Calcium 22mg (2%) Iron 0.7mg (4%)

Nutrition Facts

Serving: 6 people (up to)

Amount Per Serving

Calories 625

% Daily Value*

Calories 62.5kcal 3%
Carbohydrates 4.8g 2%
Protein 1g 2%
Fat 4.9g 8%
Saturated Fat 0.7g 4%
Polyunsaturated Fat 0.6g 4%
Monounsaturated Fat 3.4g 17%
Sodium 7mg 0%
Potassium 252.1mg 5%
Fiber 1.2g 5%
Sugar 2.6g 5%
Vitamin A 991.2IU 20%
Vitamin C 17.2mg 19%
Calcium 22mg 2%
Iron 0.7mg 4%

* Percent Daily Values are based on a 2,000 calorie diet.