5 Mediterranean Summer Salad Recipes | Mediterranean Diet Recipes
Recipes in this Video
Originating from Egypt, watermelon salad is a refreshing dish often enjoyed during hot summer months. This salad combines sweet and savory elements, celebrating the vibrant flavors of the Mediterranean. Today, it has gained popularity worldwide, with variations incorporating different herbs and dressings.
Ingredients
- ●watermelon
- ●feta cheese
- ●cucumber
- ●red onion
- ●fresh mint
- ●olive oil
- ●balsamic vinegar
- ●black pepper
- ●salt
Instructions
- 1Cut the watermelon into bite-sized cubes and place in a large bowl.
- 2Dice the cucumber and add to the bowl with the watermelon.
- 3Thinly slice the red onion and add to the mixture.
- 4Crumble the feta cheese over the salad ingredients.
- 5Chop the fresh mint leaves and sprinkle them over the salad.
- 6In a small bowl, whisk together olive oil and balsamic vinegar.
- 7Drizzle the dressing over the salad and gently toss to combine.
- 8Season with black pepper and salt to taste.
- 9Serve immediately or chill for 15 minutes before serving.
Creamy cucumber salad is a refreshing dish popular in American cuisine, especially during summer months. It is often served as a side dish at barbecues, picnics, and family gatherings. The combination of cucumbers and a creamy dressing provides a cool contrast to grilled meats and other hearty dishes. Variations may include additional ingredients like onions or tomatoes, depending on regional preferences.
Ingredients
- ●cucumbers
- ●sour cream
- ●dill
- ●garlic
- ●salt
- ●pepper
Instructions
- 1Slice cucumbers thinly and place in a bowl.
- 2In a separate bowl, mix sour cream, dill, minced garlic, salt, and pepper.
- 3Combine the cucumber slices with the dressing.
- 4Toss gently to coat the cucumbers evenly.
- 5Let the salad sit for 10 minutes to allow flavors to meld.
- 6Serve chilled.
Ingredient Alternatives
sour cream
Healthier: Greek yogurt
Cheaper: plain yogurt
Greek yogurt is lower in fat and higher in protein.
cucumbers
Healthier: English cucumbers
Cheaper: regular cucumbers
English cucumbers have fewer seeds and a thinner skin.
Techniques
Equipment
Also Known As
Ingredients
- ●1 head romaine lettuce
- ●2 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup feta cheese, crumbled
- ●2 tbsp balsamic vinegar
- ●1/4 cup walnuts, chopped
Instructions
- 1Preheat the grill to medium heat.
- 2Cut the romaine lettuce in half lengthwise, keeping the core intact.
- 3Brush the cut sides of the lettuce with olive oil and sprinkle with salt and pepper.
- 4Place the lettuce halves cut-side down on the grill and grill for about 2-3 minutes until charred.
- 5Remove the lettuce from the grill and place on a serving platter, cut-side up.
- 6Top the grilled lettuce with cherry tomatoes, feta cheese, and walnuts.
- 7Drizzle balsamic vinegar over the salad.
- 8Serve immediately while warm.
Equipment
Greek Pasta Salad, or Horiatiki Pasta, is a vibrant dish that reflects the Mediterranean diet, rich in fresh vegetables and healthy fats. It's commonly served as a side dish or light meal, especially during warm months, and is popular at gatherings and picnics. The combination of flavors and textures makes it a refreshing choice for any occasion.
Ingredients
- ●pasta
- ●cucumber
- ●tomatoes
- ●red onion
- ●feta cheese
- ●black olives
- ●olive oil
- ●lemon juice
- ●oregano
- ●salt
- ●pepper
Instructions
- 1Cook pasta according to package instructions; drain and cool.
- 2Chop cucumber, tomatoes, and red onion into bite-sized pieces.
- 3In a large bowl, combine cooled pasta, cucumber, tomatoes, red onion, and olives.
- 4Crumble feta cheese over the salad mixture.
- 5In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- 6Pour dressing over the salad and toss gently to combine.
Ingredient Alternatives
pasta
Healthier: whole grain pasta
Cheaper: pasta
Whole grain pasta is more nutritious.
feta cheese
Healthier: low-fat feta cheese
Cheaper: ricotta cheese
Low-fat feta reduces calories; ricotta is often cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●2 large cucumbers, diced
- ●3 medium tomatoes, diced
- ●1/2 red onion, finely chopped
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup olive oil
- ●2 tbsp red wine vinegar
- ●1 tsp dried oregano
- ●Salt to taste
- ●Pepper to taste
Instructions
- 1In a large bowl, combine the diced cucumbers, tomatoes, and red onion.
- 2Add the chopped parsley and crumbled feta cheese to the bowl.
- 3In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
- 4Pour the dressing over the salad ingredients and toss gently to combine.
- 5Taste and adjust seasoning if necessary.
- 6Let the salad sit for about 10 minutes to allow the flavors to meld.
- 7Serve chilled or at room temperature.
Equipment
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