Fresh Mediterranean Chopped Tomato & Cucumber Salad

Servings: 4
Prep Time: 15 minutes
Total Time: 15 minutes

Introduction

Mediterranean Chopped Salad is a vibrant, refreshing, and nutrient-packed dish inspired by the sun-kissed flavors of the Mediterranean coast. This Fresh Mediterranean Chopped Tomato & Cucumber Salad celebrates simplicity: juicy tomatoes, crisp cucumbers, sweet bell peppers, briny olives, creamy feta, and fragrant herbs all come together in a bright, tangy dressing. What makes this salad special is how clean, light, and satisfying it is — perfect on its own or paired with grilled meats, seafood, or warm pita.

Quick tip: remove the seeds from the tomatoes if you prefer a less watery salad with crisper texture.

Ingredients

For the Salad

• 2 cups tomatoes, diced (300 g)
• 2 cups cucumber, diced (300 g)
• 1 cup red bell pepper, diced (150 g)
• 1/2 cup red onion, finely chopped (75 g)
• 1/2 cup Kalamata olives, sliced (70 g)
• 1/2 cup feta cheese, crumbled (75 g)
• 1/4 cup fresh parsley, chopped (10 g)
• 2 tbsp fresh mint, chopped (8 g)

For the Dressing

• 1/4 cup extra-virgin olive oil (60 ml)
• 2 tbsp lemon juice (30 ml)
• 1 tbsp red wine vinegar (15 ml)
• 1 tsp dried oregano (1 g)
• 1 tsp honey (7 g)
• 1/2 tsp salt (3 g)
• 1/2 tsp black pepper (1 g)

Step-by-Step Instructions

1. Prep the vegetables.
   Dice tomatoes, cucumbers, and bell peppers into similar sizes for consistent texture. Finely chop the red onion so it blends rather than overpowers.
2. Combine the salad base.
   In a large bowl, add tomatoes, cucumbers, bell peppers, red onion, olives, parsley, and mint. Toss gently to bring the ingredients together.
3. Make the dressing.
   Whisk olive oil, lemon juice, red wine vinegar, oregano, honey, salt, and black pepper until well emulsified. Taste and adjust for acidity or sweetness.
4. Dress the salad.
   Pour the dressing over the chopped vegetables and toss until everything is evenly coated. Let it sit for 5 minutes to allow flavors to marry.
5. Add the feta.
   Sprinkle crumbled feta over the top just before serving to maintain its creamy texture.
6. Serve fresh.
   Enjoy immediately for maximum crunch, or chill for up to 1 hour for a colder, more refreshing salad.

FAQs

Can I prepare this salad in advance?

Yes—chop the vegetables and make the dressing ahead, but add dressing and feta right before serving to keep it crisp.

Can I add protein to make it a full meal?

Absolutely. Grilled chicken, shrimp, tuna, salmon, or chickpeas pair beautifully with the Mediterranean flavors.

What can I use instead of feta?

Goat cheese, fresh mozzarella, or even Parmesan shavings work well as alternatives.

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