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There are salads you eat because you should eat more vegetables, and then there are salads you actually look forward to making.
This Healthy Mediterranean Salad belongs firmly in the second category.
Fresh cucumber, juicy tomatoes, crisp greens, creamy feta, colorful vegetables and a handful of herbs come together with a bright, flavorful dressing made with Garden of Eden Olive Oil Company’s Coratina Extra Virgin Olive Oil, Suyo Cucumber White Balsamic Vinegar, and Sicilian Lemon White Balsamic Vinegar.
The result is refreshing, vibrant and full of Mediterranean-inspired flavor without relying on a heavy dressing.
And honestly, this is exactly the kind of salad that reminds us why good ingredients matter. When your olive oil and vinegar are flavorful enough, you don’t need to complicate the recipe.
Why You’ll Love This Mediterranean Salad
This easy Mediterranean salad is:
- Fresh and colorful
- Quick to prepare
- Naturally packed with vegetables
- Perfect for lunch or a light dinner
- Easy to customize
- Ideal as a side dish for grilled chicken, seafood or Mediterranean meals
- Made especially delicious with premium olive oil and white balsamic vinegar
The real secret is the dressing.
Instead of reaching for a standard bottled salad dressing, we’re combining the bold character of Coratina Extra Virgin Olive Oil with the refreshing flavor of Suyo Cucumber White Balsamic Vinegar and the bright citrus notes of Sicilian Lemon White Balsamic Vinegar.
Garden of Eden Olive Oil Company currently offers both Coratina olive oils and a range of flavored white balsamic vinegars, including Suyo Cucumber and Sicilian Lemon.
Healthy Mediterranean Salad Ingredients
For the Salad
- 4 cups mixed greens or chopped romaine lettuce
- 1 large cucumber, sliced or diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 bell pepper, chopped
- 1/2 cup Kalamata olives
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- Optional: avocado, chickpeas or toasted pine nuts
For the Mediterranean Salad Dressing
- 3 tablespoons Coratina Extra Virgin Olive Oil
- 1 1/2 tablespoons Suyo Cucumber White Balsamic Vinegar
- 1 tablespoon Sicilian Lemon White Balsamic Vinegar
- 1 small garlic clove, finely minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon freshly ground black pepper
- A pinch of sea salt
You can adjust the vinegar and olive oil according to your taste. If you like a brighter, more citrus-forward dressing, add a little more Sicilian Lemon White Balsamic.
How to Make This Healthy Mediterranean Salad
Step 1: Prepare the Vegetables
Wash and dry your greens, cucumber, tomatoes, bell pepper and herbs.
Slice the cucumber, halve the cherry tomatoes, thinly slice the red onion and chop the parsley and mint.
Add everything to a large salad bowl.
Step 2: Add the Mediterranean Favorites
Add Kalamata olives and crumbled feta.
If you’re making this salad as a complete lunch, add chickpeas for extra substance. Grilled chicken or salmon also works beautifully if you’d like to turn it into a more filling meal.
Step 3: Make the Homemade Dressing
In a small bowl or jar, combine:
Coratina Extra Virgin Olive Oil + Suyo Cucumber White Balsamic Vinegar + Sicilian Lemon White Balsamic Vinegar + garlic + oregano + black pepper + sea salt.
Whisk or shake until combined.
The Suyo Cucumber White Balsamic brings a crisp, refreshing character to the dressing, while the Sicilian Lemon White Balsamic adds a bright citrus lift. The Coratina olive oil gives the dressing its rich, savory foundation.
Step 4: Dress the Salad
Pour the dressing over the salad just before serving.
Gently toss everything together so the vegetables are lightly coated without becoming soggy.
Step 5: Finish and Serve
Taste and adjust the seasoning.
For an extra finishing touch, add a final drizzle of Coratina Extra Virgin Olive Oil and a few fresh mint leaves.
Serve immediately.
The Secret to a Better Mediterranean Salad
Here’s our favorite rule:
Don’t drown your salad in dressing.
A great Mediterranean salad should taste fresh first. The dressing should enhance the vegetables, herbs, olives and feta rather than overpower them.
That’s why using flavorful ingredients makes such a difference.
A high-quality extra virgin olive oil can bring depth and richness, while a well-balanced white balsamic can provide acidity, sweetness and brightness.
Garden of Eden Olive Oil Company describes its collection as ultra-premium olive oils and balsamic vinegars selected for bold flavor and everyday cooking.
Why Coratina Olive Oil Works So Well
Coratina is a wonderful choice when you want an olive oil that doesn’t disappear behind the other ingredients.
Its more pronounced character works particularly well with hearty Mediterranean ingredients such as tomatoes, olives, feta, herbs and fresh vegetables.
For this recipe, it gives the dressing a flavorful base while the two white balsamics keep everything bright and refreshing.
If you prefer a milder salad dressing, you can also experiment with one of Garden of Eden’s milder extra virgin olive oils.
Why We Added Two White Balsamics
This is where the recipe gets a little more interesting.
You could absolutely make a salad dressing with just one vinegar. But combining Suyo Cucumber White Balsamic with Sicilian Lemon White Balsamic creates a more layered flavor.
The cucumber brings a cool, refreshing element.
The Sicilian lemon brings brightness.
And the Coratina olive oil ties everything together.
It’s a simple combination, but it makes an everyday bowl of vegetables feel much more special.
Easy Ways to Customize Your Mediterranean Salad
One of the best things about Mediterranean salads is how flexible they are.
Try adding:
Chickpeas: For a more satisfying plant-based lunch.
Grilled chicken: Perfect when you want additional protein.
Grilled salmon: A delicious option for a fresh summer dinner.
Avocado: Adds creamy texture.
Toasted pine nuts: Adds crunch and a subtle nutty flavor.
Fresh basil: Great if you want a slightly different herb profile.
Roasted vegetables: Perfect for turning this into a heartier salad during cooler months.
You can also swap feta for goat cheese or use a combination of fresh herbs depending on what you have available.
Mediterranean Salad Dressing Ratio
If you want to remember the dressing without saving the recipe, start with this simple formula:
2 parts olive oil + 1 part white balsamic vinegar.
Then customize it.
More lemon for brightness.
More cucumber balsamic for freshness.
More olive oil for richness.
A little garlic and oregano for that unmistakable Mediterranean feel.
Once you find your preferred balance, you’ll have a dressing you can make in minutes for salads throughout the week.
What to Serve With Mediterranean Salad
This healthy Mediterranean salad works beautifully alongside:
- Grilled chicken
- Grilled fish
- Shrimp
- Roasted vegetables
- Hummus and warm pita
- Mediterranean grain bowls
- Grilled lamb
- Pasta
- Freshly baked bread
It’s also an excellent side dish for a summer barbecue or dinner party because it can be prepared quickly and looks beautiful on the table.
A Simple Salad That Tastes Like Summer
Sometimes the best recipes aren’t complicated.
They’re the ones where fresh ingredients do most of the work.
Crisp cucumber. Sweet tomatoes. Salty olives. Creamy feta. Fresh herbs. Then that combination of Coratina Extra Virgin Olive Oil, Suyo Cucumber White Balsamic Vinegar and Sicilian Lemon White Balsamic Vinegar over the top.
That’s it.
A colorful bowl, a few minutes of preparation and a dressing that makes every bite taste brighter.
And if you’re trying to eat more vegetables, this is one of those recipes you’ll actually want to make again.
Frequently Asked Questions
Is Mediterranean salad healthy?
A Mediterranean-style salad can be a nutritious addition to a balanced diet because it combines vegetables, herbs and other wholesome ingredients. The exact nutritional value depends on the ingredients and portions you use.
What olive oil is best for Mediterranean salad?
A flavorful extra virgin olive oil is an excellent choice for Mediterranean salads. For this recipe, we recommend Coratina Extra Virgin Olive Oil because its distinctive flavor pairs beautifully with vegetables, feta, olives and the bright white balsamic dressing.
Can I make Mediterranean salad ahead of time?
Yes. You can prepare the vegetables and dressing separately several hours ahead. Keep the dressing separate and toss it with the salad shortly before serving to help keep the vegetables and greens fresh.
Can I use cucumber balsamic vinegar in salad dressing?
Absolutely. Suyo Cucumber White Balsamic Vinegar is especially well suited to fresh salads and vinaigrettes because its refreshing flavor works naturally with cucumber, tomatoes, greens and herbs.
Can I use lemon balsamic vinegar instead of lemon juice?
Yes. Sicilian Lemon White Balsamic Vinegar offers a flavorful way to add acidity and citrus character to a dressing. It can be used alongside olive oil or combined with another flavored vinegar for a more complex dressing.
Final Thought
A Mediterranean salad doesn’t need an elaborate ingredient list.
It needs fresh ingredients, good balance and an olive oil and vinegar combination worth tasting.
So the next time you’re standing in the kitchen wondering what to make for lunch, grab the cucumber, tomatoes, feta and herbs.
Reach for your favorite Garden of Eden Olive Oil Company bottle.
Then drizzle, toss and enjoy.
Sometimes healthy really can taste this good.