10 Essential Mediterranean Salads to Try

Classic Greek Salad

A Greek Salad is a refreshing and vibrant dish that captures the essence of Mediterranean flavors in one bowl.

Ingredients:

• 4 ripe tomatoes, chopped
• 1 cucumber, sliced
• 1 green bell pepper, sliced
• 1 red onion, thinly sliced
• 200g feta cheese, cubed
• 16 kalamata olives
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking Method:

1. In a large mixing bowl, combine the tomatoes, cucumber, bell pepper, and red onion.
2. Add the feta cheese cubes and olives to the bowl.
3. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper to create the dressing.
4. Drizzle the dressing over the salad ingredients and gently toss everything to ensure it’s evenly coated.
5. Let the salad sit for a few minutes to allow the flavors to meld, then serve chilled or at room temperature. Enjoy! ## Greek Horiatiki Salad

This classic Greek salad, also known as Horiatiki, is a rustic, vibrant mix that brings the taste of the Mediterranean to your table.

Ingredients:

• 2 large tomatoes, diced
• 1 cucumber, sliced
• 1 red onion, thinly sliced
• 100g feta cheese, cubed
• 10-12 Kalamata olives
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine the tomatoes, cucumber, red onion, feta cheese, and olives.
2. Drizzle with olive oil and red wine vinegar.
3. Sprinkle with oregano, salt, and pepper.
4. Gently toss everything together and serve immediately.

Italian Caprese Salad

This simple yet elegant salad from Italy emphasizes fresh mozzarella, ripe tomatoes, and fragrant basil.

Ingredients:

• 4 large tomatoes, sliced
• 250g fresh mozzarella cheese, sliced
• A handful of fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon balsamic reduction
• Salt and freshly ground black pepper to taste

Cooking method:

1. Alternate layers of tomato and mozzarella slices on a platter.
2. Tuck fresh basil leaves between layers.
3. Drizzle with olive oil and balsamic reduction.
4. Season with salt and pepper, then serve.

Spanish Salpicón de Marisco

A refreshing seafood salad, Salpicón de Marisco is a Spanish delight that bursts with flavors of the sea.

Ingredients:

• 200g cooked prawns
• 200g cooked mussels
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small red onion, diced
• 2 tablespoons olive oil
• 1 tablespoon sherry vinegar
• Salt and pepper to taste
• 1 tablespoon chopped parsley

Cooking method:

1. In a large bowl, combine the prawns, mussels, bell peppers, and red onion.
2. Drizzle with olive oil and sherry vinegar.
3. Season with salt, pepper, and mix well.
4. Sprinkle with chopped parsley before serving chilled.

Lebanese Tabbouleh

Tabbouleh is a fragrant, herby salad that hails from Lebanon and bursts with fresh flavors.

Ingredients:

• 100g bulgur wheat
• 1 bunch of parsley, finely chopped
• 1 bunch of mint, finely chopped
• 4 tomatoes, diced
• 1 small cucumber, diced
• 4 spring onions, chopped
• 4 tablespoons lemon juice
• 3 tablespoons olive oil
• Salt to taste

Cooking method:

1. Soak the bulgur wheat in hot water for about 15 minutes or until soft, then drain.
2. In a large bowl, combine the parsley, mint, tomatoes, cucumber, and spring onions.
3. Add the soaked bulgur wheat to the mixture.
4. Dress with lemon juice, olive oil, and salt.
5. Toss well and serve chilled.

Turkish Shepherd’s Salad (Çoban Salatası)

This Turkish salad, known as Çoban Salatası, is a light and refreshing mixture perfect for summer days.

Ingredients:

• 2 large tomatoes, diced
• 1 cucumber, diced
• 1 green bell pepper, diced
• 1 red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• A handful of fresh parsley, chopped

Cooking method:

1. In a bowl, combine the tomatoes, cucumber, bell pepper, and red onion.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper then toss well.
4. Garnish with chopped parsley and serve.

Moroccan Orange and Radish Salad

This colorful Moroccan salad combines the sweetness of oranges with the peppery crunch of radishes.

Ingredients:

• 3 oranges, peeled and sliced
• 1 bunch radishes, thinly sliced
• 1 tablespoon orange blossom water
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon chopped mint

Cooking method:

1. Arrange the orange and radish slices on a serving plate.
2. Drizzle with orange blossom water and olive oil.
3. Season with salt and pepper.
4. Sprinkle with chopped mint before serving.

Provençal Niçoise Salad

Inspired by the flavors of Provence, this Niçoise salad is a delicious mix of fresh vegetables, tuna, and eggs.

Ingredients:

• 200g green beans, trimmed
• 4 small potatoes, halved
• 2 eggs
• 1 tin of tuna in olive oil
• 10 cherry tomatoes, halved
• 1/2 red onion, sliced
• A handful of black olives
• 2 tablespoons olive oil
• 1 tablespoon white wine vinegar
• Salt and pepper to taste

Cooking method:

1. Boil the potatoes and green beans until tender, then cool them.
2. Hard boil the eggs, peel, and quarter them.
3. On a platter, arrange the potatoes, green beans, eggs, tuna, cherry tomatoes, red onion, and olives.
4. Drizzle with olive oil and white wine vinegar.
5. Season with salt and pepper, then serve.

Middle Eastern Fattoush

Fattoush is a Middle Eastern salad that features crispy pieces of pita bread mixed with a variety of fresh vegetables.

Ingredients:

• 2 pieces of pita bread
• 2 large tomatoes, diced
• 1 cucumber, diced
• 1 green bell pepper, diced
• 3 radishes, sliced
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 1 teaspoon sumac
• Salt to taste
• A handful of fresh mint, chopped

Cooking method:

1. Toast the pita bread until crispy and break it into bite-sized pieces.
2. In a large bowl, combine the tomatoes, cucumber, bell pepper, and radishes.
3. Add the pita bread pieces.
4. Dress with lemon juice, olive oil, sumac, and salt.
5. Mix well and decorate with chopped mint before serving.

Israeli Couscous Salad

Israeli couscous salad is a hearty, grain-based dish blended with vibrant vegetables and a tangy dressing.

Ingredients:

• 1 cup Israeli couscous
• 1 red bell pepper, diced
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup feta cheese, crumbled
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon chopped dill

Cooking method:

1. Cook the Israeli couscous according to package instructions, then cool.
2. In a bowl, mix the couscous with the bell pepper, cucumber, tomatoes, and feta.
3. Dress with lemon juice and olive oil.
4. Season with salt and pepper.
5. Sprinkle with chopped dill before serving.