Top 10 Mediterranean Salads You Need to Know About

mediterranean salads

A Mediterranean salad is a dish that has been around for centuries and is still popular today. There are many different types of Mediterranean salads, but most will have these ingredients: tomatoes, cucumbers, olives, oil and vinegar dressing with oregano or basil; often some feta cheese; sometimes lettuce leaves; and always garlic which is used in the dressing as well as on top of the salad.

These mediterranean salads can be served cold or hot (sometimes called “warm mediterraneans”), depending on where they come from. They make a great summer meal because they’re refreshing and light!

1) Greek Salad

Mediterranean Salads

Let’s face it, even if you were going to a Mediterranean restaurant that served only one salad, the Greek Salad would be your best bet. It is fresh and flavorful with a perfect balance of salty and sweet flavors. The ingredients are simple: chopped tomatoes, cucumbers, red onions, olives (usually kalamata), feta cheese, olive oil and oregano. Sometimes pepperoncini peppers are added as well for some heat. The key to this salad though is the dressing. You can make your own by whisking together equal parts extra virgin olive oil and red wine vinegar or using store-bought dressings like greek vinaigrette or tzatziki

The Greek Salad is an example of Mediterranean diet recipes that is simple and easy to prepare, yet it hits every Mediterranean food group.

2) Caprese Salad

Mediterranean Salads

The Caprese Salad is a Mediterranean salad that is made with sliced tomatoes, fresh mozzarella cheese, basil leaves and traditionally olive oil. It’s named after the island of Capri off the coast of Naples in Italy. The Mediterranean salads are considered an Italian dish because they originate from Italy.

The components for this Mediterranean salad are very simple but it’s all about how you put them together to create something delicious! You can enjoy your caprese mediterranean salad with some crusty bread on the side or as a light lunch on its own with just a few pieces of whole grain toast! This medeniumal recipe has so many different options for customization which makes it perfect for any occasion or event.

It really doesn’t get any better than Mediterranean salads made with fresh, healthy ingredients, elegant enough to serve at any dinner party or event but easy enough to make on your own. Caprese Mediterranean salads are definitely one of our favorites!

3) Fattoush Salad

Fattoush is an Arabic salad, typically served as a meal. It’s made with tomatoes, cucumbers, green peppers and onions mixed together in a dressing of lemon juice or vinegar and olive oil.

It usually includes pieces of pita bread on the side to scoop up the veggies. The word “Fattoush” means “to mix.” Fattoush is traditionally eaten during Ramadan because it can be made without ingredients that are not allowed by religious law such as pork products and alcohol (especially wine).

The lettuce leaves used for this recipe are called fattoush; they’re small round mediterranean salads that have been dried out in the sun until crispy like chips before being crumbled into smaller pieces. They can be purchased at Mediterranean food markets and some grocery stores.

4) Zaalouk

Zaalouk is a Mediterranean salad that is made from roasted eggplants, tomatoes and onions.

It can be served on its own or with fresh bread for dipping.

Zaalouk is also often prepared in the same style as baba ghanoush but has some different ingredients that give it an earthy flavor. This dish originated in Morocco and was traditionally eaten during Ramadan to break the fast at sundown. It is now popular all-year round due to its delicious taste and versatility. Zaalouk can serve as either a side dish or appetizer depending on how you prepare it; serve it cold over greens for lunch or warm with breadsticks for dinner! Zaalouk tastes best when mixed with lemon juice and served cold. This mediterranean salad is a great way to use leftover vegetables; feel free to add your own personal touch to the dish such as by adding roasted red peppers or cumin.

5) Tabbouleh

Tabbouleh salad is made of finely chopped parsley, mint, tomatoes and onion. It also includes bulgur wheat which has been cooked in water or broth and then dried. The ingredients are mixed together with olive oil, lemon juice and garlic. Salt can be added to taste as well as black pepper for flavor. Tabbouleh salad is typically served cold but it can be heated up if desired. Tabbouleh salad is a common dish that originated from the Levant region of Western Asia or Eastern Mediterranean countries such as Lebanon or Syria. This Mediterranean salad is usually eaten at room temperature but you could serve it hot too!

6) Lebanese Salad

The Lebanese salad is a Mediterranean dish of chopped tomato, cucumber and onion with parsley or cilantro. It can be served either cold or hot, depending on the season. A common way to serve it is in a deep bowl with hot soup poured over it. In Lebanon, this dish is also commonly known as Fattoush. It’s made from bread pieces that are mixed in with vegetables and dressed up with an olive oil-lemon juice-garlic dressing. The bread absorbs the juices and becomes soft while soaking up all of the flavors from the mediterranean medley in front of you! Yum!

This Mediterranean salad is a healthy choice for any diet because there are no oils used in its preparation.

7) Spanish Potato Salad

In their cuisine, Spaniards have a variety of potato dishes. One of the most popular is patatas bravas. These potatoes are served in a spicy tomato sauce with mayonnaise and aioli or alioli, which is a garlic-flavored mayonnaise from Andalusia in southern Spain. Patatas bravas can be enjoyed as an appetizer or tapa before lunch or dinner, but they also make for a great side dish to accompany meat dishes such as fried fish or roast lamb.

The Spanish Potato Salad recipe below has been adapted from one that was published by María José Sánchez Silva in her cookbook “Tus platos favoritos” (Your Favorite Dishes).


– 3 pounds potatoes (see recipe preparation)

– 1 clove garlic

– 1/2 cup olive oil

– 2 tablespoons red wine vinegar

– Sea salt and freshly ground black pepper to taste (see tip below)

Preparation: Peel and cut the potatoes into cubes ½ inch thick. Bring to a boil in salted water, drain and let cool. Once the potatoes are cooled enough to be handled, rinse them lightly under running water. Drain them well using a colander or sieve placed over a bowl to reserve the cooking liquid.

Place the garlic clove in a mortar along with 1/2 teaspoon sea salt and crush into a paste. Add the olive oil and vinegar, season with salt (use only 1/4 teaspoon if you use salted garlic) and pepper, and mix well.

Add the potatoes to the bowl along with the olive oil mixture and toss gently but thoroughly. The salad can be served at room temperature or chilled; top with chopped scallions or parsley, if desired.

Serves 4-6 as an appetizer or tapa.

Tip: A Mediterranean sea salt such as Sel de Guerande is recommended for this recipe because it has a very fine grain and is lower in sodium than most brands of kosher salt (which also contain other minerals). It can be found at many gourmet food stores, but another Mediterranean sea salt can be used in its place.

8) Tzatziki

Tzatziki is a Mediterranean salad that originated in the Eastern Mediterranean region. It is made from strained yogurt, cucumbers, garlic, salt and olive oil. The word “tzatziki” derives from Turkish “çatal çikolata”, which means “strained yogurt”. Tzatziki has been traditionally served with grilled meat dishes like kebabs but also goes well with pita bread or as part of an appetizer platter.

9) Tunisian Carrot Salad

The Tunisian Carrot Salad is a Mediterranean salad that consists of thinly-sliced carrot, onion, and parsley. The dish has a slightly sweet taste from the honey and lemon juice. It is typically eaten as a side dish or appetizer.

The ingredients are first boiled together in water with salt until soft, then drained. Next, olive oil is added to the pan and the carrots are sautéed over medium heat for about 10 minutes before adding chopped onions and minced garlic cloves. Once these have softened (about 5 minutes), liquid again is added – either water or stock if desired – along with some honey or sugar to balance out any bitterness from the vegetables; it’s also important to include freshly squeezed lemon juice, salt, and pepper. Finally, the Mediterranean salad has finely chopped Italian parsley added, along with additional olive oil if desired, before serving.

10) Moroccan Eggplant Salad

The mediterranean region consists of many different cultures, each with their own traditional dishes. Some are more well-known than others. One example is the Moroccan eggplant salad recipe, which has roots in North Africa and the Middle East. The dish is typically served cold or at room temperature as a side to couscous dishes for lunch or dinner. It’s also often eaten during Ramadan when Muslims fast from sunrise to sunset ̶ it provides sustenance without breaking the fast. This Mediterranean salad can be made using any kind of vegetables that happen to be available ̶ carrots, peppers, tomatoes, cucumbers will all work just fine!

In Conclusion

If you’re looking for a Mediterranean salad that is both healthy and delicious, then this list of 10 Mediterranean salads should have enough to keep your taste buds quenched. From Greek salad recipes to tabouli mediterranean salads, we hope these dishes will inspire you to try something new!

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