Best 2 Mediterranean Medley Salad Recipes

Immerse yourself in the vibrant flavors of the Mediterranean with our comprehensive guide to crafting the perfect Mediterranean medley salad. Discover a symphony of textures and tastes as we delve into a culinary adventure that celebrates the richness of fresh vegetables, tangy dressings, and aromatic herbs. From selecting the finest ingredients to assembling a visually stunning salad, this article will equip you with all the knowledge and inspiration you need to create a dish that will transport your taste buds to the sun-kissed shores of the Mediterranean.

Check out the recipes below so you can choose the best recipe for yourself!

MEDITERRANEAN MEDLEY SALAD

Mediterranean Medley Salad image

What's the best diet? No question, according to dozens of recent studies: The Mediterranean diet wins, hands down. Why is the Med diet so good for you? Top reasons: high antioxidants and fiber in plant foods; good fat in olive oil and fish; and less bad fat, less iron and fewer carcinogens (from eating fewer animal foods).

Provided by USA WEEKEND

Categories Salad Vegetable Salad Recipes

Yield 4

Number Of Ingredients 7

Ingredients

4 cups roughly chopped raw vegetables (I like a combination of carrots, red onions, cucumbers, tomatoes, green or red bell peppers, and zucchini)
2 ounces feta cheese, crumbled
¼ cup sliced Kalamata olives
½ cup torn basil leaves
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 pinch Salt and freshly ground black pepper, to taste

Steps:

Toss all ingredients together.

Nutrition Facts : Calories 160.6 calories, Carbohydrate 9.5 g, Cholesterol 12.6 mg, Fat 12.3 g, Fiber 2.2 g, Protein 4.4 g, SaturatedFat 3.4 g, Sodium 300.9 mg, Sugar 5.1 g

MEDITERRANEAN MEDLEY SALAD

Mediterranean Medley Salad image

This refreshing alternative to pasta salad is perfect for casual summer luncheons. "You can serve it as a main dish with the tuna...or without it for a nice rice side," suggests Merwyn Garbini of Tucson, Arizona. "Sometimes, I substitute reduced-fat mayonnaise for the olive-oil".

Provided by Taste of Home

Categories Lunch

Time 10m

Yield 4 servings.

Number Of Ingredients 19

Ingredients

2 cups cooked brown rice
1 can (6 ounces) light water-packed tuna, drained and flaked
1/2 cup sliced ripe olives
1/2 cup sliced celery
1/2 cup frozen peas, thawed
1 medium tomato, diced
1/2 cup chopped green pepper
1/4 cup thinly sliced radishes
1/4 cup sliced green onions
1/4 cup grated carrots
LEMON HERB SALAD DRESSING:
2 tablespoons olive oil
2 tablespoons water
2 tablespoons lemon juice
1 tablespoon Italian seasoning
1 teaspoon sugar
1/2 teaspoon salt
1 garlic clove, minced
1/4 teaspoon lemon-pepper seasoning

Steps:

In a large bowl, combine the first 10 ingredients. In a jar with a tight-fitting lid, combine salad dressing ingredients; shake well. Pour over salad and toss to coat. Cover and refrigerate for at least 1 hour.,

Nutrition Facts : Calories 284 calories, Fat 11g fat (2g saturated fat), Cholesterol 18mg cholesterol, Sodium 669mg sodium, Carbohydrate 33g carbohydrate (0 sugars, Fiber 5g fiber), Protein 14g protein. Diabetic Exchanges

Tips:

Use fresh, seasonal ingredients. This will ensure that your salad is packed with flavor and nutrients.
Chop your vegetables evenly. This will help them cook evenly and prevent some from becoming mushy while others remain crunchy.
Don't overcrowd the pan. If you try to cook too many vegetables at once, they will steam instead of roast and become soggy.
Roast the vegetables at a high temperature. This will help them caramelize and develop a delicious flavor.
Season the vegetables generously. Use a combination of salt, pepper, and herbs to taste.
Serve the salad warm or at room temperature. This is the best way to enjoy the flavors of the roasted vegetables.

Conclusion:

This Mediterranean Medley Salad is a delicious and healthy side dish that is perfect for any occasion. It is packed with fresh vegetables, roasted to perfection and tossed in a light and flavorful dressing. This salad is sure to be a hit at your next gathering.