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+ servings

Mediterranean Salad

This Mediterranean Salad is a quick and healthy dish that's packed with flavorful ingredients to keep you full and satisfied for hours!
Author: Diabetic Foodie
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2

Ingredients 

  • ¼ cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 cup shredded baby kale or other leafy greens
  • 1 cup cucumber, (chopped)
  • ½ cup tomato, (chopped)
  • ¼ cup red onion, (finely chopped or thinly sliced)
  • 12 Kalamata olives, (pitted)
  • 4 pepperoncini peppers, (sliced)
  • ¼ cup roasted red pepper, (sliced)
  • ¼ cup crumbled feta or goat cheese
  • 6 ounces cooked salmon

Instructions

  • In a small bowl, whisk together the olive oil and red wine vinegar to make the dressing.
    ¼ cup olive oil, 3 tablespoons red wine vinegar
  • In a large bowl, toss the kale with the dressing.
    1 cup shredded baby kale or other leafy greens
  • Add the cucumber, tomato, onion, olives, pepperoncini, and red pepper. Mix gently to distribute the ingredients.
    1 cup cucumber, ½ cup tomato, ¼ cup red onion, 12 Kalamata olives, 4 pepperoncini peppers, ¼ cup roasted red pepper
  • Divide the salad between two serving plates and top with the feta cheese and salmon.
    ¼ cup crumbled feta or goat cheese, 6 ounces cooked salmon

Notes

This recipe is for 2 servings of salad.
To lower the sodium, roast your own red peppers instead of using jarred and reduce or eliminate the olives, pepperoncini, and feta cheese.
To substitute the salmon, you can use chicken, chickpeas, white beans, or another protein.
If prepping the ingredients ahead of time, keep in mind that cooked salmon should be stored covered in the refrigerator for 3-4 days. Vegetables should be chopped same day or the day before so they don't lose their crispness.

Nutrition Info Per Serving

Nutrition Facts
Mediterranean Salad
Serving Size
 
0 g
Amount per Serving
Calories
531
% Daily Value*
Fat
 
43
g
66
%
Saturated Fat
 
8.5
g
43
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
2.9
g
Monounsaturated Fat
 
19.7
g
Cholesterol
 
52.4
mg
17
%
Sodium
 
990.7
mg
41
%
Potassium
 
279.1
mg
8
%
Carbohydrates
 
11.9
g
4
%
Fiber
 
2.5
g
10
%
Sugar
 
4.5
g
5
%
Protein
 
22.8
g
46
%
Net carbs
 
9.4
g
* Percent Daily Values are based on a 2000 calorie diet.