Mediterranean Vegetable Salad

Vegetarian
Gluten Free
Health score
10%
Mediterranean Vegetable Salad
70 min.
6
115kcal

Suggestions


Welcome to a delightful culinary journey with our Mediterranean Vegetable Salad! This vibrant and refreshing dish is not only a feast for the eyes but also a celebration of flavors that will transport you straight to the sun-kissed shores of the Mediterranean. Perfectly suited for vegetarians and those seeking gluten-free options, this salad is a versatile addition to any meal, whether served as a side dish, antipasti, or a light snack.

Imagine the crispness of fresh vegetables, the tanginess of tarragon vinegar, and the aromatic essence of oregano coming together in a harmonious blend. Each bite offers a burst of flavor, enhanced by the creamy crumbles of feta cheese and the briny goodness of Kalamata olives. This salad is not just about taste; it’s also a healthy choice, with only 115 calories per serving, making it an ideal option for those mindful of their dietary choices.

With a preparation time of just 70 minutes, you can easily whip up this salad for gatherings, picnics, or a simple family dinner. The vibrant colors and textures will impress your guests and leave them asking for the recipe. So, gather your ingredients and get ready to indulge in a dish that embodies the essence of Mediterranean cuisine!

Ingredients

  • 0.3 cup citrus champagne vinegar 
  • tablespoons soybean oil 
  • tablespoons oregano dried fresh chopped
  • 0.5 teaspoon sugar 
  • 0.5 teaspoon salt 
  • 0.5 teaspoon ground mustard 
  • 0.5 teaspoon pepper 
  • cloves garlic finely chopped
  • large tomatoes sliced
  • large bell pepper yellow sliced into thin rings
  • cup pkt spinach fresh washed (from 10-oz bag)
  • oz feta cheese crumbled
  • serving kalamata olives 

Equipment

  • bowl

Directions

  1. In small bowl, mix vinegar, oil, oregano, sugar, salt, mustard, black pepper and garlic. In glass or plastic container, place tomatoes and bell peppers.
  2. Pour vinegar mixture over vegetables. Cover and refrigerate at least 1 hour to blend flavors.
  3. Line serving platter with spinach.
  4. Drain vegetables; place on spinach.
  5. Sprinkle with cheese; garnish with olives.

Nutrition Facts

Calories115kcal
Protein10.61%
Fat55.99%
Carbs33.4%

Properties

Glycemic Index
39.02
Glycemic Load
1.42
Inflammation Score
-10
Nutrition Score
14.139130519784%

Flavonoids

Naringenin
0.62mg
Luteolin
0.69mg
Kaempferol
0.41mg
Myricetin
0.29mg
Quercetin
1.39mg

Nutrients percent of daily need

Calories:115.2kcal
5.76%
Fat:7.55g
11.62%
Saturated Fat:2.1g
13.1%
Carbohydrates:10.14g
3.38%
Net Carbohydrates:7.47g
2.72%
Sugar:2.86g
3.17%
Cholesterol:8.41mg
2.8%
Sodium:364.97mg
15.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.22g
6.44%
Vitamin C:128.07mg
155.24%
Vitamin K:50.55µg
48.15%
Vitamin A:1433.26IU
28.67%
Manganese:0.36mg
17.78%
Vitamin B6:0.26mg
12.94%
Potassium:415.95mg
11.88%
Folate:46.87µg
11.72%
Fiber:2.66g
10.65%
Calcium:99.72mg
9.97%
Vitamin E:1.42mg
9.49%
Iron:1.47mg
8.16%
Vitamin B2:0.13mg
7.82%
Phosphorus:77.85mg
7.79%
Copper:0.15mg
7.59%
Magnesium:29.75mg
7.44%
Vitamin B3:1.32mg
6.62%
Vitamin B1:0.08mg
5.11%
Zinc:0.63mg
4.22%
Selenium:2.26µg
3.23%
Vitamin B5:0.31mg
3.06%
Vitamin B12:0.16µg
2.66%