• Skip to content
  • Skip to primary sidebar
  • Skip to footer

Savory Tooth

Simple Tasty Recipes

  • Welcome
  • Recipes
    • Mains: Poultry
    • Mains: Beef
    • Mains: Pork
    • Mains: Seafood
    • Mains: Lamb
    • Mains: Vegetable
    • Appetizers
    • Sides
    • Desserts
    • Breakfast
    • Salads and Dressings
    • Soups
    • Drinks
    • Snacks
    • Sauces and Dips
  • Low Carb Resources
    • How To Start
    • Shopping List
    • Hidden Carbs
    • Position Paper
    • Science Articles

Mediterranean Salad

Updated Apr 15, 2020Published Dec 26, 2016 By Julia Leave a CommentThis post may contain affiliate links.

Summary:
Looking for a refreshing low carb salad? This vegetarian Mediterranean salad has cucumbers, tomatoes, feta cheese, olives, and pistachios -- designed to maximize flavors and textures while being mindful of their carbs. A vibrant vinaigrette is the dressing of choice, since oil and vinegar have no carbs.
close up view of tossing salad

Mediterranean Salad

PRINT PIN EMAIL
Prep: 15 mins
Wait: 30 mins
Yield: 4 servings

INGREDIENTS

Salad:

  • 1 english cucumber, peeled and diced (2 cups) (Note 1)
  • 1 romaine lettuce heart, cut into 1/2 inch thick pieces
  • 1 cup grape tomatoes, quartered (Note 2)
  • 2/3 cup crumbled feta cheese
  • 2/3 cup pitted kalamata olives, chopped (Note 3)
  • 1/2 cup shelled pistachios
  • 1/4 cup minced shallot (Note 4)
  • 1 teaspoon table salt
  • ground black pepper, to taste

Dressing:

  • 1/4 cup olive oil
  • 1/4 cup sherry vinegar (Note 5)
  • 1 clove garlic, minced

INSTRUCTIONS

  • Salt Veggies (Note 6): Stir together cucumbers, tomatoes, and salt in colander set over bowl until well-mixed. Let stand until roughly 1/4 cup of liquid has collected in bowl, about 30 minutes. Discard liquid.
  • Toss Salad: Whisk all dressing ingredients in small bowl until emulsified. Toss all salad ingredients with dressing in large salad bowl until moistened. Optionally, further customize salad (Note 7) and season with salt and pepper to taste. Serve (Note 8) or save for later (Note 9).

NUTRITION

Makes 4 Servings
Amount Per Serving (1 dressed salad):
Calories 330 ย 
Total Fat 27g 41%
ย ย ย Saturated Fat 5g 25%
Cholesterol 11mg 4%
Sodium 1060mg 44%
Net Carb 7.5g ย 
Total Carb 13g 4%
ย ย ย Dietary Fiber 5.5g 22%
ย ย ย Sugars 5g ย 
Protein 9g ย 
Vitamin A 74% ยท Vitamin C 30% ยท Calcium 14% ยท Iron 10%

PHOTOS

close up view of tossing salad
salting cucumbers and tomatoes in colander
romaine lettuce in wooden bowl
cucumbers and tomatoes in wooden bowl
olives and shallots in wooden bowl
feta and pistachios in wooden bowl
tossing together salad ingredients
mediterranean salad in white bowl

NOTES & TIPS

(1) Cucumbers. One medium english cucumber is about 14 ounces weight. I recommend english cucumbers because they’re seedless.
(2) Grape Tomatoes. One cup is 1/2 pint, which corresponds to 5 ounces weight. You can also use cherry tomatoes. I like using multi-color varieties.
(3) Olives. Same as 3 ounces drained weight. I use jarred olives and drain out the liquid before measuring the amount to use.
(4) Shallot. About 1/3 medium shallot. You can substitute with red onion.
(5) Vinegar. If you can’t find sherry vinegar, you can substitute with red wine vinegar. I recommend sherry vinegar because it adds a bright, vibrant, and complex flavor to the whole salad. Sherry vinegar can also be used in place of the default vinegar in other salads like steak salad, shrimp avocado salad, and strawberry salad.
(6) Salting Veggies. Since cucumbers and tomatoes release a lot of water after being chopped, they are salted and drained in a colander to draw out their moisture beforehand, avoiding a water-logged salad.
(7) Salad Customizations. You can add other vegetables (sliced radishes, bell peppers, canned artichoke hearts, sun-dried tomatoes), nuts (pumpkin seeds, pine nuts, walnuts, sliced almonds), cheeses (crumbled bleu cheese, goat cheese, shaved parmesan), herbs (fresh basil, oregano), or proteins (grilled chicken strips, steak, fish, shrimp, tofu). To make this salad vegan friendly, just omit the cheese or replace with a dairy-free imitation cheese.
(8) Serving. You can serve this salad as a standalone entree, or as a side salad alongside mains like baked cod, Greek chicken, or pan-seared salmon. Another serving idea is to wrap the salad plus some hummus in a low carb tortilla (by brands like Mission) to make it a Greek wrap.
(9) Saving For Later. Keep the chopped romaine, salted cucumbers and tomatoes, and dressing separate from the other ingredients. Toss everything together just prior to serving.

More Salads and Dressings

pouring dressing over big mac salad

Big Mac Salad

ranch dressing stirred in glass bowl

Ranch Dressing

Broccoli Salad

shrimp avocado salad in wooden bowl

Easy Shrimp Avocado Salad with Tomatoes

Filed Under: Low Carb, Per Serving: 5-10g Net Carbs, Salads and Dressings Tagged With: 31-60min, cucumber, feta cheese, garlic, gluten free, lettuce, more10ingredients, nocook, olives, pistachios, shallot, sherry vinegar, summer, tomatoes, vegetarian

About Julia

ABOUT THE AUTHOR
Julia is a recipe developer and the founder of Savory Tooth. Since 2015, she has been sharing simple recipes for tasty dishes, mostly low carb and gluten free. Learn more.

Previous Post: « Pesto risotto with portobello mushrooms and peas
Next Post: Kung Pao Chicken »
4000
Did you make this? Rate this recipe:




4000
Did you make this? Rate this recipe:




Primary Sidebar

Trending Recipes This Month:

pan seared swordfish served on a plate

Pan-Seared Swordfish

close up view of casserole on white plate

Ground Beef & Broccoli Casserole

keto fried chicken served on white plate

Fried Chicken

close up view of microwaved artichoke served on plate

Microwaving Artichokes

chicken adobo with onions served on plate

Instant Pot Chicken Adobo

Footer

About

About
FAQ
Contact
Terms And Conditions
Privacy Policy

Search

Copyright © 2015–2023 ยท Savory Tooth

MENU
  • Welcome
  • Recipes
    • Mains: Poultry
    • Mains: Beef
    • Mains: Pork
    • Mains: Seafood
    • Mains: Lamb
    • Mains: Vegetable
    • Appetizers
    • Sides
    • Desserts
    • Breakfast
    • Salads and Dressings
    • Soups
    • Drinks
    • Snacks
    • Sauces and Dips
  • Low Carb Resources
    • How To Start
    • Shopping List
    • Hidden Carbs
    • Position Paper
    • Science Articles