The Best Mediterranean Salad

5 from 2 votes

This gorgeous rainbow Mediterranean salad is filled with showstopping colorful veggies and a vibrant lemony dressing. This salad is one of the best because you can have it ready in less than 20 minutes and it's perfect for parties! You'll feel like a salad pro with my tips to make the best crunchy salad: best healthy protein additions, choosing a quality olive oil (this makes a big difference FYI), and my favorite creamy feta crumbles that take your salad to the next level! This recipe also has the addition of fresh parsley and mint which makes its flavor bright and more refreshing than most salads. Even my salad-skeptic husband came back for seconds on this one!

Prep Time20

Total Time20

Course: Dinner, Lunch, Side Dish

Cuisine: Mediterranean

Diet:

Servings:

Calories: 155kcal

Author: Allie Petersen

Ingredients

2 romaine hearts, chopped ~7-8 cups chopped
1 cup halved cherry tomatoes (can do a half red, half yellow for rainbow colors, if you like)
1 small orange bell pepper diced (or 1/2 a large pepper)
1/2 English cucumber diced
1/2 cup sliced kalamata olives drain well
1/2 small red onion finely diced
3/4 cup feta crumbles use df version if vegan*
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint

Mediterranean Dressing

3 tbsp high quality extra virgin olive oil
1 tsp fresh lemon zest
2 tbsp fresh lemon juice
1 tbsp red wine vinegar
1 tsp dijon mustard
1/2 tsp italian herbs
1/4 tsp garlic powder
pinch salt and fresh ground pepper

Instructions

Wash and pat dry your romaine heart leaves. Chop into small pieces (you should have between 7-8 cups).
Prepare other veggies.
In a large bowl, add your romaine on the bottom, then assemble your veggies/cheese/herbs in a line to create a gorgeous rainbow.
Whisk up your dressing in a small jar or bowl. When you are ready to eat the salad, pour the dressing on top and toss well until combined.
Enjoy right away!

Notes

General Notes:

Romaine hearts vs. romaine: Romaine hearts are the tender, inner leaves of romaine. They have a crisp texture and milder flavor, while romaine includes both the outer, darker, more flavorful leaves and the inner hearts. I personally love romaine hearts because I want a super crunchy salad, but you can use regular romaine too!
Optional: Instead of using just red cherry tomatoes, buy a medley so you can do half red and half yellow (could also do orange or other colors too!)

Protein additions:

Try one of these healthy plant-based protein options:

Chickpeas – Adds plant-based protein and a hearty texture

Quinoa or Farro – For a more filling grain-based salad

Toasted Pine Nuts, Almonds, Sunflower Seeds, or Hemp Seeds – For crunch and nuttiness

Tips:

- Feta: Choose a high quality feta!

If you are dairy-free/vegan, my personal favorites are Violife Just Like Feta Crumbles or Follow Your Heart.

If not, the Odyssey brand is available at most grocery stores and tastes great! I recommend purchasing it in the brine; it tends to be creamier and less dry.

- If preparing for a party, add the dressing and toss just before serving.

- Chop your ingredients small - Specifically the red onions so they blend better into the salad. I also chop the romaine into smaller pieces.

- Use fresh herbs - The fresh mint & parsley really brightens up the salad

- Use high quality olive oil for your dressing - Mediterranean cuisine is all about the olive oil so choose a good one - especially because we want it to enhance the flavor of our salad! Extra virgin is best in a dark bottle (to protect from light which causes oxidation). I love Lucini, but here are lots of great ones out there.

Nutrition