What is the difference between Mediterranean and Greek salad?

A Mediterranean salad is a broad term that includes various regional recipes across Southern Europe, North Africa, and the Middle East. These salads often feature greens, legumes, nuts, herbs, and a wide variety of vegetables. A Greek salad, however, follows a more specific tradition — it usually contains tomatoes, cucumbers, red onions, bell peppers, Kalamata olives, and feta cheese, dressed simply with olive oil and oregano. It typically does not include lettuce.

What ingredients are in a Mediterranean salad?

Mediterranean salads can include a wide array of ingredients such as leafy greens, tomatoes, cucumbers, chickpeas, lentils, red onions, olives, feta or goat cheese, fresh herbs like mint or parsley, and olive oil-based dressings. Some versions may include fruits or nuts depending on the regional inspiration.

What are the components of a Greek salad?

A classic Greek salad (horiatiki) contains tomatoes, cucumbers, red onion, green bell pepper, Kalamata olives, feta cheese, and a simple dressing of olive oil and oregano. It's rustic, bold in flavor, and traditionally served without lettuce. This contrasts slightly with more modern adaptations, like the one in this Mediterranean Greek Salad Recipe , which incorporates romaine for extra crunch.

Is Greek salad good for a Mediterranean diet?

Yes, Greek salad fits perfectly within the Mediterranean diet. It’s loaded with raw vegetables, rich in heart-healthy fats from olive oil and olives, and includes moderate amounts of cheese. The dish is unprocessed, nutrient-dense, and aligns with the diet’s core principles.

Mediterranean Greek Salad Recipe – 7 Powerful Tips for Fresh Flavor

Description

Mediterranean Greek Salad Recipe with feta, olives & fresh veggies. Ready in 15 minutes, perfect for a healthy Mediterranean diet

Ingredients

For the Salad:
- 1 large head Romaine lettuce, chopped
- 4 medium ripe tomatoes, cut into chunks
- 1 large English cucumber, chopped or sliced
- 1 medium green bell pepper, chopped
- 1 small red onion, thinly sliced
- 1/2 cup pitted Kalamata olives
- 8 ounces feta cheese, cut into cubes
- 3 tablespoons chopped fresh dill or mint
For the Dressing:
- 1/2 cup olive oil
- 1/2 cup apple cider vinegar or lemon juice (as substitute for red wine vinegar)
- 1 teaspoon dried oregano
- 1 garlic clove, minced
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper

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Instructions

Prepare the Produce: Wash all vegetables thoroughly under cold water.
Soak the Onion: Place the sliced red onion in a bowl of cold water. Let it sit for 10–15 minutes to reduce sharpness, then drain.
Chop Ingredients: Cut tomatoes, cucumber, bell pepper, and lettuce into bite-sized pieces. Cube the feta cheese.
Make the Dressing: In a bowl, whisk together the vinegar (or lemon juice), garlic, oregano, mustard, salt, and pepper. Slowly whisk in the olive oil until the mixture is well blended.
Assemble the Salad: In a large bowl, combine lettuce, tomatoes, cucumbers, bell pepper, red onion, and olives. Drizzle with two-thirds of the dressing.
Add Feta and Toss Gently: Place the feta on top, then gently toss the salad to coat all ingredients without breaking up the cheese. Add more dressing if needed.
Serve Immediately: Taste and adjust seasoning if desired. Serve fresh.