Best 4 Mediterranean Vegetable Salad Recipes

Embark on a culinary journey through the sun-kissed shores of the Mediterranean with this delightful salad. This vibrant dish captures the essence of the region's cuisine, blending fresh vegetables, aromatic herbs, and tangy dressings to create a symphony of flavors. From the classic Greek Salad with crisp cucumbers, juicy tomatoes, and creamy feta cheese to the hearty Italian Panzanella Salad bursting with croutons and fresh basil, these recipes celebrate the diverse culinary traditions of the Mediterranean. Discover the secrets of preparing a refreshing Tabbouleh Salad with fluffy bulgur wheat, zesty lemon-mint dressing, and a symphony of chopped herbs. Indulge in the rustic charm of a smoky Baba Ganoush, a creamy eggplant dip that pairs perfectly with warm pita bread. Satisfy your taste buds with the vibrant fattoush salad, featuring crispy pita chips, tangy sumac dressing, and a medley of colorful vegetables. This article offers a comprehensive guide to recreating these delectable Mediterranean salads in your own kitchen, allowing you to bring the vibrant flavors of the region to your table.

Here are our top 4 tried and tested recipes!

MEDITERRANEAN VEGETABLE PASTA SALAD

Mediterranean Vegetable Pasta Salad image

My mom always encouraged us to try different foods. She made it her mission in life to expose us to new recipes with a unique flavor combination. This salad reminds me of my mom because she always made mealtime into something exciting. -Christine Green, Conway, South Carolina

Provided by Taste of Home

Categories Lunch

Time 55m

Yield 18 servings (3/4 cup each).

Number Of Ingredients 12

Ingredients

1 package (12 ounces) tricolor spiral pasta
2-1/2 cups quartered and thinly sliced cucumbers
1-1/4 cups grape tomatoes, halved
1 jar (5-3/4 ounces) pimiento-stuffed olives, drained and halved
1/2 cup chopped green pepper
1/2 cup chopped sweet yellow pepper
2 tablespoons capers, drained
1 cup (4 ounces) crumbled feta cheese
6 slices provolone cheese, chopped
1 cup shredded Parmesan cheese, divided
1/4 pound hard salami, cubed
1 cup Italian salad dressing

Steps:

Cook pasta according to package directions. Drain pasta and rinse in cold water., In a large bowl, combine the cucumbers, tomatoes, olives, peppers, capers and pasta. Stir in the feta and provolone cheeses, 1/2 cup Parmesan cheese and salami. Add dressing; toss to coat. Sprinkle with remaining Parmesan cheese.

Nutrition Facts : Calories 222 calories, Fat 13g fat (4g saturated fat), Cholesterol 18mg cholesterol, Sodium 715mg sodium, Carbohydrate 18g carbohydrate (2g sugars, Fiber 1g fiber), Protein 9g protein.

MEDITERRANEAN MARINATED VEGETABLE SALAD

Mediterranean Marinated Vegetable Salad image

Make and share this Mediterranean Marinated Vegetable Salad recipe from Food.com.

Provided by Terry K

Categories Onions

Time 1h30m

Yield 6-8 serving(s)

Number Of Ingredients 9

Ingredients

2 large tomatoes, cut into wedges
1 green pepper, coarsely chopped
1 yellow pepper, coarsely chopped
1 zucchini, cut lengthwise in half sliced
1/4 cup red onion, wedges
1/2 cup zesty Italian dressing
2 tablespoons chopped fresh basil
2 garlic cloves, minced
1 cup Italian cheese blend

Steps:

Toss tomatoes, peppers, zucchini and onions in large bowl.
Combine dressing, basil and garlic. Pour over vegetable mixture, toss to coat.
Add cheese, mix lightly. Refrigerate at least 1 hour before serving.
Makes 8 servings, 1 cup each.

Nutrition Facts : Calories 90, Fat 5.8, SaturatedFat 0.9, Sodium 331.8, Carbohydrate 9.4, Fiber 1.9, Sugar 4.6, Protein 1.6

MEDITERRANEAN VEGETABLE SALAD RECIPE - (4.5/5)

Mediterranean Vegetable Salad Recipe - (4.5/5) image

Provided by Booper-2

Number Of Ingredients 8

Ingredients

2 large tomatoes, cut into wedges
1 each green and yellow pepper, coarsely chopped
1 zucchini, cut lengthwise in half, sliced
1/4 cup red onion wedges
1/2 cup KRAFT Zesty Italian Dressing
2 tablespoons fresh basil, chopped
2 cloves garlic, minced
1 cup feta cheese

Steps:

Combine vegetables in large bowl. Mix dressing, basil and garlic. Add to vegetable mixture; toss to coat. Add cheese; mix lightly. Refrigerate 1 hour. Enjoy!

MEDITERRANEAN VEGETABLE SALAD

MEDITERRANEAN VEGETABLE SALAD image

Categories Salad Tomato

Yield 6 servings

Number Of Ingredients 13

Ingredients

1/3 cup tarragon vinegar or white wine vinegar
2 tablespoons canola or soybean oil
2 tablespoons chopped fresh or 2 teaspoons dried oregano leaves
1/2 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground mustard
1/2 teaspoon pepper
2 cloves garlic, finely chopped
3 large tomatoes, sliced
2 large yellow bell peppers, sliced into thin rings
6 oz washed fresh spinach leaves (from 10-oz bag), stems removed (about 1 cup)
1/2 cup crumbled feta cheese (2 oz)
Kalamata olives, if desired

Steps:

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. Pour vinegar mixture over vegetables. Cover and refrigerate at least 1 hour to blend flavors. 2. Line serving platter with spinach. Drain vegetables; place on spinach. Sprinkle with cheese; garnish with olives. Nutrition Information: 1 Serving: Calories 120 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 330mg; Total Carbohydrate 11g (Dietary Fiber 3g, Sugars 6g); Protein 4g Percent Daily Value*: Vitamin A 70%; Vitamin C 230%; Calcium 8%; Iron 10% Exchanges: 0 Other Carbohydrate; 2 Vegetable; 1 1/2 Fat Carbohydrate Choices: 1 *Percent Daily Values are based on a 2,000 calorie diet.

Tips:

Choose fresh and high-quality vegetables. This will make a big difference in the taste and texture of your salad.
Use a variety of vegetables. This will give your salad color, flavor, and texture.
Cut the vegetables into similar-sized pieces. This will help them cook evenly.
Don't overcook the vegetables. You want them to be tender-crisp, not mushy.
Use a good quality olive oil. This will add flavor and richness to your salad.
Add some fresh herbs to your salad. This will brighten up the flavors.
Season your salad with salt and pepper to taste.
Serve your salad immediately. This is when it will be at its best.

Conclusion:

Mediterranean vegetable salad is a healthy, delicious, and refreshing dish that is perfect for any occasion. It is easy to make and can be customized to your liking. So next time you are looking for a healthy and delicious side dish or main course, give this Mediterranean vegetable salad a try.