Name: Juicy Mediterranean Salad
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1 diced cucumber; 2 to 3 medium ripe tomatoes, chopped; 1/2 red onion, finely diced; 2 tbsp mixed fresh herbs (such as cilantro, mint, parsley, basil, or dill); 3 tbsp extra virgin olive oil; 1/4 cup lemon juice, freshly squeezed; 1/4 tsp salt; fresh ground black pepper, as needed

I used to think salad meant iceberg lettuce with ranch dressing. That’s what we ate growing up—maybe some shredded carrots if we were feeling fancy. Then I tried Mediterranean food for the first time at a Greek restaurant in college, and everything changed.

The Mediterranean salad they served was nothing like the sad bowls of lettuce I knew. It had chunks of feta cheese, olives that actually tasted good, and this simple dressing that made everything sing. Now I make my own version at home all the time because it’s fresh, filling, and way more interesting than anything that comes from a bag.

Why You’ll Love This Mediterranean Salad

Quick and easy prep – This salad comes together in just 10-20 minutes with simple chopping and mixing – perfect for busy weeknights or last-minute side dishes.
Fresh, healthy ingredients – Packed with crisp vegetables and herbs, this salad gives you a nutritious boost without any heavy dressing or processed ingredients.
Simple pantry staples – You probably already have most of these ingredients at home – just basic vegetables, olive oil, lemon juice, and whatever fresh herbs you have on hand.
Light and refreshing – The bright lemon dressing and fresh herbs make this salad perfect for hot summer days or when you want something that won’t weigh you down.
Flexible with herbs – Use whatever fresh herbs you have available – cilantro, mint, basil, parsley, or dill all work great, so you can customize it to your taste.

What Kind of Tomatoes Should I Use?

For Mediterranean salad, you’ll want to pick tomatoes that are ripe and flavorful since they’re one of the star ingredients. Roma or plum tomatoes work great because they’re meaty and don’t release too much juice, which keeps your salad from getting watery. If you can find them, heirloom tomatoes add amazing flavor and come in different colors that make the salad look more interesting. Regular beefsteak tomatoes from the grocery store will work too, just make sure they feel firm but give slightly when you press them. Avoid tomatoes that are too soft or have any dark spots, as these won’t hold up well when diced.

Options for Substitutions

This fresh Mediterranean salad is super forgiving when it comes to swaps and substitutions:

Cucumber: English cucumbers work great here, or you can use Persian cucumbers for extra crunch. If you only have regular cucumbers, just peel and seed them first to avoid any bitterness.
Red onion: Too strong for your taste? Try sweet onion, shallots, or green onions instead. You can also soak the diced red onion in cold water for 10 minutes to mellow the flavor.
Fresh herbs: Mix and match whatever herbs you have on hand – parsley, mint, basil, and dill all work beautifully. Fresh is best, but if you only have dried herbs, use about 1/3 the amount.
Lemon juice: Lime juice makes a nice substitute, or you can use white wine vinegar or apple cider vinegar. Start with less and add to taste since vinegar can be stronger than citrus.
Tomatoes: Cherry tomatoes, grape tomatoes, or heirloom varieties all work well. Just adjust the prep – halve smaller tomatoes or chop larger ones to match your cucumber pieces.

Watch Out for These Mistakes While Cooking

The biggest mistake people make with Mediterranean salad is not salting the diced tomatoes and cucumbers beforehand, which causes them to release water and dilute your dressing – sprinkle salt on them 15-20 minutes before assembling and drain the excess liquid for better flavor concentration.

Another common error is cutting your vegetables too large or unevenly, so aim for uniform small dice (about 1/4 inch) to ensure every bite has the perfect balance of flavors.

Don’t skip the resting time after mixing everything together – letting the salad sit for at least 30 minutes in the fridge allows the vegetables to marinate and the flavors to meld beautifully.

Finally, always taste and adjust your lemon juice and salt at the end, since the acidity and saltiness can vary depending on your tomatoes and personal preference.

What to Serve With Mediterranean Salad?

This fresh Mediterranean salad is perfect alongside grilled chicken, lamb, or fish since the bright lemon and herbs complement those proteins beautifully. I love serving it with warm pita bread or naan for scooping, and it also makes a great side for kebabs or any Middle Eastern-inspired meal. You can easily turn it into a more filling dish by adding some crumbled feta cheese, chickpeas, or olives right on top. It’s also fantastic as a light lunch on its own with some hummus and crackers on the side.

Storage Instructions

Keep Fresh: This Mediterranean salad tastes best when eaten fresh, but you can store it in the refrigerator for up to 2 days in an airtight container. The vegetables will release some juices over time, so give it a good stir before serving and maybe add a pinch more salt if needed.

Make Ahead: You can prep all the vegetables a day ahead and store them separately from the dressing. Just combine everything about 30 minutes before serving to let the flavors meld together. This way, your cucumbers and tomatoes won’t get too watery from sitting in the lemon juice too long.

Serve: If your salad has been chilled, let it sit at room temperature for about 10 minutes before serving to bring out all those fresh flavors. Give it another good toss and taste for seasoning – you might want to add a splash more lemon juice or olive oil after it’s been stored.

Preparation Time	10-20 minutes
Cooking Time	0-0 minutes
Total Time	10-20 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

Calories: 220-270
Protein: 3-5 g
Fat: 15-21 g
Carbohydrates: 19-24 g

Ingredients

1 diced cucumber
2 to 3 medium ripe tomatoes, chopped
1/2 red onion, finely diced
2 tbsp mixed fresh herbs (such as cilantro, mint, parsley, basil, or dill)
3 tbsp extra virgin olive oil
1/4 cup lemon juice, freshly squeezed
1/4 tsp salt
Fresh ground black pepper, as needed

Step 1: Prepare the Vegetables

1 diced cucumber
2 to 3 medium ripe tomatoes, chopped
1/2 red onion, finely diced

Dice the cucumber, tomatoes, and red onion into small cubes to ensure an even texture in the salad.

If you want a milder onion flavor, you can soak the diced red onion in cold water for 10 minutes, then drain well before using.

I always find this little trick makes the salad taste fresher and less pungent.

Step 2: Combine Vegetables and Herbs

diced cucumber from Step 1
chopped tomatoes from Step 1
diced (and optionally soaked) red onion from Step 1
2 tbsp mixed fresh herbs (such as cilantro, mint, parsley, basil, or dill)

In a large salad bowl, combine the diced cucumber, chopped tomatoes, diced red onion (drained if soaked in the previous step), and chopped mixed fresh herbs of your choice such as cilantro, mint, parsley, basil, or dill.

Gently toss everything together to distribute the herbs evenly.

Step 3: Dress the Salad

3 tbsp extra virgin olive oil
1/4 cup lemon juice, freshly squeezed

Pour the extra virgin olive oil and freshly squeezed lemon juice over the combined vegetables and herbs.

This helps to infuse the flavors throughout the salad.

Step 4: Season and Mix the Salad

1/4 tsp salt
fresh ground black pepper, as needed

Season the salad mixture with salt and freshly ground black pepper to taste.

Mix all the ingredients thoroughly to ensure they are evenly coated with the dressing and seasoning.

I like to taste and adjust the seasoning at this point to get the balance just right.

Step 5: Rest and Serve

Let the salad sit for 10-15 minutes at room temperature or lightly chilled before serving.

This resting time allows the flavors to meld beautifully, making the salad even more delicious.