MEDITERRANEAN DIET APPROVED! GREEK SALAD WITH AVOCADO

Dive into the vibrant flavors of the Mediterranean with this refreshing and incredibly healthy Greek salad, elevated with the creamy richness of avocado! This isn’t your average Greek salad; it’s a burst of sunshine on a plate, a testament to the simplicity and deliciousness of fresh, high-quality ingredients. Imagine juicy cherry tomatoes bursting with sweetness, crisp cucumber adding a refreshing crunch, salty Kalamata olives providing a briny bite, and creamy avocado melding seamlessly with the tangy feta cheese. All this is tossed in a light and zesty lemon-herb vinaigrette, creating a symphony of flavors that will transport you to the sun-drenched shores of Greece. This Mediterranean Diet Approved! Greek Salad with Avocado is perfect for a light lunch, a vibrant side dish, or a satisfying appetizer. It’s quick, easy, and utterly delicious – a true celebration of Mediterranean cuisine.

Greek Salad with Avocado (Mediterranean Diet Approved!)

A refreshing and healthy Greek salad boosted with creamy avocado, perfect for a light lunch or side dish. This recipe is packed with fresh vegetables and flavorful herbs, making it a delicious and satisfying Mediterranean meal.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Salad, Side Dish

Cuisine Greek, Mediterranean

Servings 4 servings

Calories 350 kcal

Equipment

• Large Mixing Bowl
• Small Whisk

Ingredients

  

Salad Ingredients

• 1 Ripe Avocado diced
• 1 Cucumber diced
• 1 pint Cherry Tomatoes halved
• 0.5 Red Onion thinly sliced
• 0.5 cup Kalamata Olives pitted and halved
• 0.5 cup Feta Cheese crumbled

Dressing Ingredients

• 2 tablespoons Olive Oil
• 2 tablespoons Red Wine Vinegar
• 1 teaspoon Dried Oregano
• 2 tablespoons Fresh Parsley or Dill chopped (optional)

Instructions

 

Instructions

• Dice the avocado, cucumber, and red onion. Halve the cherry tomatoes.
• Pit and halve the Kalamata olives.
• Crumble the feta cheese.
• In a large bowl, combine the avocado, cucumber, tomatoes, red onion, olives, and feta cheese.
• In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
• Pour the dressing over the salad and toss gently to combine.
• Garnish with fresh parsley or dill, if desired.
• Serve immediately or chill for later.

Notes

For a vegan option, omit the feta cheese. You can also add other vegetables like bell peppers or artichoke hearts. Feel free to adjust the amount of dressing to your liking.

Keyword avocado salad, easy recipe, Greek salad, healthy salad, Mediterranean diet, summer salad, vegan adaptable, vegetarian

Why You’ll Love This Recipe

This Mediterranean Diet Approved! Greek Salad with Avocado recipe is more than just a salad; it’s an experience. It’s the epitome of healthy eating made incredibly delicious. Here’s what makes it truly special:

• Simplicity at its finest: With minimal prep time, you can whip up this salad in minutes. Perfect for busy weeknights or spontaneous gatherings.
• Fresh and vibrant flavors: The combination of ripe avocado, juicy tomatoes, crisp cucumber, and briny olives creates a symphony of flavors that’s both refreshing and satisfying. The feta cheese adds a salty, tangy counterpoint that ties everything together perfectly.
• Incredibly healthy and nutritious: Packed with vitamins, minerals, and healthy fats, this salad is a nutritional powerhouse. It’s a perfect example of Mediterranean diet principles, emphasizing fresh produce, healthy fats, and lean protein.
• Versatile and adaptable: Feel free to customize this recipe to your liking. Add different herbs, protein sources, or vegetables to make it your own. It’s incredibly versatile!
• Beautiful presentation: This salad is as visually appealing as it is delicious. The vibrant colors and textures make it a stunning addition to any meal.
• Perfect for any occasion: Whether you’re enjoying a casual lunch, hosting a dinner party, or packing a healthy lunch for work, this salad is a perfect choice.
• Budget-friendly: The ingredients are readily available and relatively inexpensive, making this a delicious and affordable meal option.

Why You Should Try This Recipe

In a world of complicated recipes and time-consuming meals, this Mediterranean Diet Approved! Greek Salad with Avocado stands out as a breath of fresh air. Here’s why you should absolutely give it a try:

• Experience the Mediterranean lifestyle: This recipe embodies the essence of the Mediterranean diet, a way of eating associated with improved health and longevity. By incorporating this salad into your diet, you’re taking a step towards a healthier and happier you.
• Boost your nutrient intake: Avocados are rich in healthy fats, while tomatoes are packed with lycopene, a powerful antioxidant. Cucumbers provide hydration, and olives are a source of healthy monounsaturated fats. Feta cheese contributes calcium and protein.
• Easy digestion: The ingredients in this salad are generally easy to digest, making it a great option for those with sensitive stomachs.
• Satisfying and filling: The healthy fats in the avocado and the protein from the feta cheese contribute to a feeling of fullness, helping you to avoid unhealthy snacking.
• Improves skin health: The abundance of antioxidants and healthy fats in this salad can contribute to healthy and glowing skin.
• Supports heart health: The healthy fats and antioxidants in this salad can help to support cardiovascular health.
• Improves gut health: This salad contains ingredients that support the growth of beneficial gut bacteria, aiding in better digestion and overall health.

Ingredients and Necessary Utensils

This Mediterranean Diet Approved! Greek Salad with Avocado recipe requires readily available ingredients and simple kitchen tools. Let’s start with the ingredients list:

• 1 ripe avocado: Choose an avocado that yields slightly to gentle pressure, indicating ripeness. Avoid avocados that are too hard or too soft.
• 1 cucumber: Choose a firm cucumber with smooth skin. English cucumbers are a great option as they have thinner skins and fewer seeds.
• 1 pint cherry tomatoes: Opt for a mix of colors for added visual appeal and a variety of flavors. Smaller tomatoes tend to be sweeter.
• 1/2 red onion: Thinly sliced red onion adds a pleasant pungency and beautiful color to the salad. Soaking the onion slices in cold water for 10-15 minutes before adding them to the salad can help to reduce their sharpness.
• 1/2 cup Kalamata olives: Pitted and halved Kalamata olives provide a salty, briny flavor that’s essential to a true Greek salad.
• 1/2 cup crumbled feta cheese: Choose a high-quality feta cheese for the best flavor. Crumble the feta by hand for a more rustic look and texture.
• 2 tablespoons olive oil: Use extra virgin olive oil for its superior flavor and health benefits. This is a cornerstone of the Mediterranean diet.
• 2 tablespoons red wine vinegar: Red wine vinegar adds a tangy depth to the dressing, balancing the richness of the avocado and the saltiness of the feta. You can substitute with white wine vinegar or lemon juice.
• 1 teaspoon dried oregano: Dried oregano provides a classic Mediterranean herbal note. Fresh oregano can be substituted, using about 2 tablespoons.
• Salt and freshly ground black pepper: Season to taste. Freshly ground black pepper enhances the overall flavor profile of the salad.
• Optional: Fresh parsley or dill, chopped, for garnish: Fresh herbs add a beautiful touch and a hint of additional flavor.

Utensils you’ll need:

• Cutting board
• Sharp knife
• Large bowl
• Small bowl
• Whisk
• Serving bowl or platter

Detailed Recipe Steps

Follow these simple steps to create the perfect Mediterranean Diet Approved! Greek Salad with Avocado:

1. Prepare the ingredients: Wash and dry all the vegetables thoroughly. Dice the avocado and cucumber into bite-sized pieces. Halve the cherry tomatoes. Thinly slice the red onion (consider soaking it in cold water for 10 minutes to lessen its sharpness). Pit and halve the Kalamata olives. Crumble the feta cheese.
2. Combine the salad ingredients: In a large bowl, gently combine the diced avocado, cucumber, halved cherry tomatoes, thinly sliced red onion, halved Kalamata olives, and crumbled feta cheese. **Avoid overmixing**, as this can bruise the avocado and make the salad mushy.
3. Make the dressing: In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and freshly ground black pepper. **Adjust seasoning to your preference.** Start with a smaller amount of salt and pepper and add more to taste. You can also add a pinch of garlic powder or a squeeze of lemon juice for extra flavor.
4. Dress the salad: Pour the dressing over the salad and gently toss to coat all the ingredients evenly. Again, **be gentle** to prevent the avocado from getting mashed.
5. Garnish and serve: Garnish with fresh parsley or dill, if desired. Serve immediately or chill for later. The salad tastes best when served fresh, but it can be stored in the refrigerator for up to 24 hours (the avocado might brown slightly).

Tips and Variations

Here are some tips and variations to make your Mediterranean Diet Approved! Greek Salad with Avocado even better:

• Avocado ripeness: Use a ripe, but not overripe, avocado. Overripe avocados will become mushy in the salad. Slightly underripe avocados will still work, but the texture will be firmer.
• Red onion intensity: If you find red onion too strong, soak the sliced onion in cold water for 10-15 minutes before adding it to the salad. This will help to mellow the flavor.
• Herb variations: Experiment with different herbs, such as mint, basil, or thyme. Fresh herbs always add a brighter flavor profile.
• Add protein: For a more substantial salad, add grilled chicken, chickpeas, or white beans. These additions also increase the protein content of the meal.
• Vegetable variations: Feel free to add other vegetables, such as bell peppers, artichoke hearts, or roasted zucchini.
• Dressing variations: Experiment with different vinegars, such as balsamic or apple cider vinegar. You could also add a touch of honey or maple syrup for sweetness.
• Vegan adaptation: Omit the feta cheese for a vegan version. You can substitute it with vegan feta or nutritional yeast for a cheesy flavor.
• Gluten-free: This recipe is naturally gluten-free.
• Storage: Store leftover salad in an airtight container in the refrigerator for up to 24 hours. The avocado may brown slightly, but the salad will still be delicious.

Nutritional Values and Benefits

This Mediterranean Diet Approved! Greek Salad with Avocado is a nutritional powerhouse. While the exact nutritional values will vary slightly depending on the specific ingredients used, here’s a general overview of the benefits:

• Avocados: Rich in monounsaturated fats, fiber, potassium, and vitamin K. These fats are beneficial for heart health and help you feel full and satisfied.
• Tomatoes: Excellent source of lycopene, a powerful antioxidant that protects against cell damage. They also provide vitamin C and potassium.
• Cucumber: Low in calories and high in water content, cucumbers are hydrating and provide essential vitamins and minerals.
• Kalamata Olives: Rich in monounsaturated fats, antioxidants, and vitamin E. They provide a healthy dose of heart-healthy fats.
• Feta Cheese: Source of protein, calcium, and probiotics (depending on the brand). However, it’s important to consume feta cheese in moderation due to its sodium content.
• Olive Oil: A cornerstone of the Mediterranean diet, olive oil is rich in monounsaturated fats, antioxidants, and vitamin E, all contributing to heart health and reducing inflammation.
• Oregano: Provides antioxidants and anti-inflammatory properties.

Overall, this salad is a great source of vitamins, minerals, healthy fats, and fiber. It’s low in calories and high in nutrients, making it a perfect choice for a healthy and delicious meal.

FAQs

Conclusion

This Mediterranean Diet Approved! Greek Salad with Avocado is more than just a recipe; it’s a gateway to a healthier, more flavorful way of eating. The vibrant colors, the fresh ingredients, and the incredibly simple preparation make it a perfect addition to your weekly meal plan. Whether you’re a seasoned Mediterranean cook or a complete beginner, this salad is a guaranteed crowd-pleaser. The combination of creamy avocado, salty feta, and fresh vegetables is simply irresistible. So, give this recipe a try, and let us know what you think in the comments below! Don’t forget to share your culinary creations on Pinterest – check out my Pinterest board for more inspiration! For more delicious recipes, check out our other Mediterranean-inspired options, like our Refreshing Mediterranean Chickpea Salad. Happy cooking!