Mediterranean Olive Salad Recipe

This Mediterranean olive salad is a light and refreshing dish, yet packed with nutrition and distinctive flavors. Combining unique fresh ingredients like olives, vegetables, and natural seasonings, this salad is not only easy to make but also great for your health. Let’s explore the detailed recipe to create this wonderful dish!

Mediterranean Salad – A Perfect Flavor Blend

The Mediterranean olive salad isn’t just a meal; it offers a rich culinary experience with distinct layers of flavor. Olives, the star ingredient, are known for their high content of healthy fats and antioxidants, helping to protect heart health and boost the immune system.

Colorful Mediterranean olive salad with olives, peppers, and chickpeas in a white bowl

Ingredients (Serves 4)

• 150g black or green olives (your choice)
• 1 red bell pepper, julienned
• 1 cucumber, thinly sliced
• 2 carrots, shredded
• 100g chickpeas (cooked or canned)
• 50g toasted pine nuts
• 1 lemon, juiced
• 3 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• Salt, ground pepper to taste
• Fresh herbs like basil or parsley, chopped

How to Make Mediterranean Olive Salad

Step 1: Prepare the Ingredients

Wash all vegetables thoroughly and let them drain. Julienne the carrots, cucumber, and bell pepper to a uniform size for a visually appealing salad. If using canned chickpeas, rinse them well with clean water and drain.

Step 2: Make the Dressing

In a small bowl, whisk together the lemon juice, extra virgin olive oil, minced garlic, salt, and ground pepper. Stir well until the ingredients are fully combined, creating a flavorful dressing.

Step 3: Mix the Salad

Place all the vegetables, olives, and chickpeas in a large bowl. Pour the prepared dressing evenly over the ingredients. Gently toss using your hands or salad servers to ensure everything is well-coated with the dressing.

Mixing olive oil, lemon juice, and garlic for the salad dressing in a small bowl

Step 4: Finish the Dish

Sprinkle the toasted pine nuts and chopped fresh herbs over the salad to add richness and aroma. Serve immediately while fresh to enjoy the full flavor.

Health Benefits of Mediterranean Olive Salad

This Mediterranean olive salad is not only delicious but also offers numerous nutritional benefits:

• Olives: Rich in monounsaturated fats, helping to reduce bad cholesterol and protect heart health.
• Chickpeas: An excellent source of plant-based protein, supporting muscle building and sustained energy.
• Vegetables: Provide essential vitamins, minerals, and fiber, contributing to improved digestion and a stronger immune system.

Conclusion

With this Mediterranean olive salad recipe, you have a tasty and nutritious dish to add to your daily menu. Suitable not only for vegetarians, this salad is also an ideal choice for light parties or as an elegant appetizer. Try it today and share your experience with us!

See also: The Mediterranean Diet and its Health Benefits