Mediterranean Feta Olive Herb Salad

Ingredients

Estimated total cost: €6.82 · €1.71/serving

• 2 small ripe tomatoesEst. price €0.40–€0.80
• SaltEst. price €0.01–€0.05
• 1 medium cucumberEst. price €0.50–€1.00
• 1/2 small red onion or 5 green onionsEst. price €0.15–€0.30
• 1 small sweet red pepperEst. price €0.60–€1.20
• About 1/4 cup black olives (2 or 3 olives per person)Est. price €0.60–€1.20
• 4 ounces feta cheeseEst. price €2.20–€3.50
• 2 teaspoons red wine vinegarEst. price €0.10–€0.20
• 1 teaspoon lemon juice (optional)Est. price €0.05–€0.10
• 2 teaspoons fresh oregano, choppedEst. price €0.40–€0.80

Steps

1. 1

   Begin by cutting 2 small ripe tomatoes into wedges after removing the stem end. Season the tomatoes with salt. Peel and halve 1 medium cucumber lengthwise, then slice it thickly. If the cucumber seeds are large, use a spoon to remove them from the center of each half. Proceed by peeling and thinly slicing either 1/2 small red onion or 5 green onions. Next, cut 1 small sweet red pepper in half, remove the core and seeds, then thinly slice it. Prepare about 1/4 cup of black olives by rinsing them; you can also pit them if desired (using about 2 or 3 olives per person). Break up or cut into small pieces approximately 4 ounces of feta cheese. To make the vinaigrette, combine 2 teaspoons of red wine vinegar, optionally add in 1 teaspoon of lemon juice, mix in chopped fresh oregano (about 2 teaspoons), season with salt and freshly ground black pepper. Gradually whisk in 6 tablespoons of extra-virgin olive oil until well combined.

2. 2

   Begin by seasoning the cucumbers and onions with salt. Check the tomatoes for taste and adjust seasoning if required. Combine the vegetables with most of the vinaigrette, tossing gently. Adjust salt or vinegar to taste. Allow the salad to rest briefly for flavors to meld. Prior to serving, give the salad a gentle toss, then top with cheese and olives as garnish. Drizzle over the remaining vinaigrette before serving.

3. 3

   Plate the salad on top of several romaine or alternative lettuce leaves.

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• Cultural note

  The Mediterranean Feta Olive Herb Salad originates from the Mediterranean region, known for its fresh and wholesome ingredients. This dish reflects the Mediterranean diet, which is praised for its health benefits and association with longevity. Feta cheese, olives, and olive oil are staples in Mediterranean cuisine,…

• Seasonal note

  This Mediterranean Feta Olive Herb Salad is best enjoyed during the summer months when tomatoes, cucumbers, peppers, and fresh herbs are in season. These ingredients are at their peak freshness and flavor during this time, enhancing the overall taste of the salad.

• Health note

  This salad is a nutritious choice as it provides a good balance of macronutrients and vitamins. It is a good source of vitamins A, C, and K from the vegetables and herbs, while the healthy fats from olive oil and feta cheese contribute to heart health. The fiber content helps with digestion and the protein content aids…