Mediterranean Olive Salad

This Mediterranean Olive Salad is fresh, colorful, and full of authentic Mediterranean flavors. We prepare this olive salad with mixed Mediterranean olives, cherry tomatoes, cucumber, red onion, fresh parsley, fresh mint, feta cheese, extra virgin olive oil, lemon juice, garlic, oregano, and black pepper. This olive salad contains approximately 6 g net carbs and 190 calories. We make this olive salad in only 15 minutes. This Mediterranean Olive Salad is ideal for Mediterranean diets, vegetarian meals, low-carb lifestyles, summer picnics, BBQs, potlucks, and light dinners. We refrigerate this olive salad for 3 days, but freezing is not suggested, as the fresh vegetables lose their crisp texture. You can serve this olive salad with Grilled Lemon Chicken, Garlic Shrimp Skewers, Chicken Souvlaki, Warm Whole Wheat Pita, or Lentil Soup.

STATS:

• Cook Time: Zero minutes
• Course: Salad, Side Dish, Appetizer
• Calories: 190 Kcal
• Diet: Mediterranean, Vegetarian, Gluten-Free, Low-Carb
• Prep Duration: 15 minutes
• Overall yields: 6
• Cuisine: Mediterranean
• Difficulty Level: Easy
• Serving Size: 1 cup
• Overall Time: 15 minutes
• Cooking Mode: No-Cook

TOOLS:

• Bowl
• Whisk
• Knife
• Cutting board
• Measuring cups and spoons

INGREDIENTS:

• 1½ cups mixed Mediterranean olives
• 1 cup cherry tomatoes
• 1 cucumber
• ½ medium red onion
• ½ cup feta cheese
• ¼ cup parsley
• 2 tablespoons mint
• Olive oil, two tbsp.
• One tbsp .lemon juice
• 1 teaspoon oregano
• ½ teaspoon garlic
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes

INGREDIENT NOTES AND THEIR SUBSTITUTIONS:

MIXED OLIVES:

• We use mixed olives to provide the salad with its signature Mediterranean flavor, rich texture, and heart-healthy fats. You can also use Kalamata, green, black, or Castelvetrano olives.

CHERRY TOMATOES:

• Cherry tomatoes add natural sweetness, freshness, and juicy flavor to the salad. Alternatively, you can use grape tomatoes or diced Roma tomatoes.

CUCUMBER:

• Cucumber gives the salad a crisp texture and refreshing taste. As a replacement, you can use English cucumber, Persian cucumber, or peeled garden cucumber.

RED ONION:

• The red onion gives the salad a bright color and a hint of sharpness. Instead, you may use shallots or green onions.

FETA CHEESE:

• We use feta cheese to provide a creamy texture and classic salty Mediterranean flavor. As an alternative, you can use goat cheese, mozzarella pearls, or dairy-free feta.

PARSLEY:

• Fresh parsley gives the salad a vibrant, herbaceous taste and hue. Fresh cilantro or basil might also be utilized.

MINT:

• The olives and vegetables are complemented by the crisp, refreshing flavor of fresh mint. Instead, you may use fresh dill or fresh oregano.

OLIVE OIL:

• Olive oil adds nutritious Mediterranean fats and produces a thick, delicious dressing. Avocado oil is a different choice.

OREGANO:

• Dried oregano adds authentic Mediterranean aroma and earthy flavor to the dressing. Fresh oregano or Italian seasoning can be utilized in its stead.

INSTRUCTIONS:

1. Rinse and cut the mint, tomatoes, parsley, cucumber, and onion.
2. Make large slices of the olives in half.
3. Stir the red pepper flakes, olive oil, lemon juice, black pepper, garlic, and oregano in a small dish.
4. Blend the feta cheese, olives, mint, tomatoes, parsley, cucumber, and onion in a dish.
5. Distribute the dressing on the salad and carefully whisk till completely coated.
6. Allow the salad to sit for almost fifteen minutes, and then eat for a perfect flavor.

TIPS:

• Include the chickpeas for additional protein.
• We utilize perfect-quality Mediterranean olives.
• Refrigerate it and then serve to provide a fresh taste.
• Use feta just before eating to maintain its crumbly texture.

SERVING SUGGESTIONS:

GRILLED PROTEIN PAIRINGS:

• Lemon Herb Chicken
• Grilled Salmon
• Garlic Shrimp Skewers
• Lamb Kofta
• Grilled Turkey Breast

MEDITERRANEAN MAIN DISHES:

• Chicken Souvlaki
• Vegetable Moussaka
• Spinach Feta Pie
• Baked Falafel
• Stuffed Bell Peppers

SOUPS & LIGHT MEALS:

• Lentil Soup
• Tomato Basil Soup
• Chickpea Soup
• Roasted Red Pepper Soup
• Minestrone Soup

BREAD & GRAIN PAIRINGS:

• Warm Whole Wheat Pita
• Herbed Couscous
• Lemon Quinoa
• Brown Rice Pilaf
• Garlic Flatbread

STORAGE INFORMATION:

FRIDGE:

• Store this olive salad in a sealed vessel for approximately three days.

FREEZER:

• We do not suggest storing this olive salad because the veggies will get watery after defrosting.

FAQs:

May we prepare this olive salad earlier?

• Yes, you can make this olive salad one day beforehand, as it refrigerates for approx. three days.

Which olives are ideal for including in this salad?

• You can use black olives, Kalamata, and green olives, as they deliver a perfect flavor.

Will we include protein?

• Yes, you can use white beans, tuna, grilled chicken, or chickpeas.

NUTRITIONAL FACTS:

Calories: 190 kcal

Sodium: 620 mg

Net Carbs: 6 g

Fiber: 2 g

Sugar: 3 g

Fat: 17 g

Protein: 4 g

Serving Size: 1 cup

Total Carbs: 8 g