Mediterranean Salad

Mediterranean Salad is a great summer side dish served to a crowd or for a small gathering. It’s perfect to take to BBQ’s, parties or picnics, and super easy to put together. Mediterranean Salad can be prepped ahead of time and then arranged just before serving. Mediterranean Salad is loaded with nutritional benefits, vitamins and minerals from all the fresh seasonal ingredients.

Megs and Pegs Making this bountiful summer Mediterranean Salad

The Mediterranean Diet has long been associated with health and longevity. Each ingredient brings it’s own healthy benefits. Heirloom tomatoes are a rich source of vitamin C, and potassium.which helps lower blood pressure and supports cardiovascular health. Artichokes are high in antioxidants and  in fiber which means they are great for supporting our digestion and immunity. They are also a natural prebiotics which promotes a healthy gut and digestive system. Cucumbers are super hydrating and great at helping to balance blood pressure.  Olives and their oil, are staples in the Mediterranean diet. Both the oil and the fruit contains omega 3 Fatty acids which help maintain brain and heart health as well as hormone balance. Olives are high in iron and vitamin A.

As you can see there are many health benefits and reasons for eating this salad. No need to toss ater your first meal. Save and eat for leftovers added to a wonderful falafel with tzatziki or topping for a fresh garden salad.

Not a fan of nightshades or tomatoes? Try these delicious salads!  Fall Roasted Grape Salad or our friend Pamela’s Salzman’s Roasted Fall Salad. Both are very tasty!

*WATCH how easy it is to put this salad together in our recipe video

Mediterranean Salad Ingredients:

Serves 8-10

Use all or parts of the ingredients listed below. Choose what you like to make it your own!  Here’s the complete ingredients we love to use.

Have fun and dont worry if you dont have every thing listed!

1 Cup halved or left whole cherry tomatoes, or Heirloom quartered or diced

1 C Persian Cucumbers, cut into half moons (no need to peel Persian cucumbers)

½ C each Kalamata, Green olives, pitted or not,

½ C Red onion halved and thinly sliced

¼-1/3 C Feta cheese, crumbled~ goat or sheep

2 Tbl. Capers

1/3 C Toasted pine nuts~ we buy raw and toast in a dry pan & a nice pinch of sea salt…

1 lb. green beans, Blanched. (don’t forget to de-string them)

6 Marinated Mozzarella balls left whole or halved, save marinate and use to drizzle!

1 C Marinated Artichoke hearts~ left whole or halved

1 bunch Fresh Basil leaves thinly sliced and shredded

1 tsp. fresh oregano leaves left whole or minced

2-4 handfuls spring baby mixed lettuce, and or arugula to use as your base (optional)

Fresh ground pepper to taste

Olive Oil

Balsamic Vinegar (thick syrupy kind)

½ tsp. Celtic Sea Salt

Optional first layer: Homemade pesto! Great for dipping.

Garnish: Pecorino Romano cheese and sheep feta to taste (optional)

Heirlooms! Large small, medium and cherry tomatoes in their peak season. Basil, homemade pesto, sheep feta, fresh mozzarella oh boy!!!

Med salad picnic cloth BEST

Mediterranean Salad Method:

  1. Layer each each ingredient one at a time in a deep platter with a rim or a large rimmed bowl.
  2. Drizzle olive oil, sea salt, and balsamic vinegar over top just before serving.
  3. Add fresh ground black pepper, and slivered fresh basil and minced oregano leaves for garnish.
  4. For a light salad dressing option try our House olive oil and lemon vinaigrette.
  5. Great made or prepped ahead.  Add the fresh herbs and mozzarella just before serving.


Salad Dressing Options:

Either drizzle the top of the Mediterranean Salad with olive oil, balsamic vinegar and sea salt or you can make this easy lemony vinaigrette and drizzle over the top or toss all the vegetables before serving.

Lemony Vinaigrette:

¼ C olive oil

¼ C Meyer Lemon juice.

½ tsp Celtic Sea Salt

In a small bowl whisk together lemon, olive oil, and sea salt.

Drizzle on top of salad with balsamic vinegar




1 Comment

  1. Curry Girls Kitchen – Yoga Cooking Travels on October 12, 2014 at 11:58 PM

    […] San Ynez yoga retreat ~ Vegan Mediterranean salad […]

Leave a Comment

meg and pegs fun

welcome to our kitchen! come and stay awhile.

We're Meg and Pegs of the Curry Girls Kitchen, a mother-daughter health coach duo here to help YOU revamp your life from OK… to fabulously delicious! We invite all your senses to play with us.


More of a Visual Learner?


Recent Posts

Benefits of Dream Journaling

Aug 1, 2019

The Benefits of Dream Journaling for Personal Evolution and Growth. Dream Journaling is another tool we can use for self…

Read More

Happy Father’s Day

Jun 14, 2019

Happy Father’s Day! Let’s give our fathers what they love most~food!  To celebrate Dad we make a homemade meal filled…

Read More

Pomegranate Tahini Sauce

Apr 11, 2019

Pomegranate Tahini Sauce we found at our local Farmers Market from our friends at PurveyLA! We asked for their recipe…

Read More