Mediterranean Salad
A vibrant Mediterranean salad featuring crisp romaine, tangy feta, sweet grapes, and toasted pine nuts, dressed in a simple vinaigrette, perfect for light lunches or gatherings.
Ingredients
Instructions
- Toss the romaine lettuce, feta cheese, green grapes, and toasted pine nuts together in a large bowl.
- Combine white wine vinegar, fresh cracked pepper, and a dash of salt in a small bowl. Slowly whisk in olive oil to make the dressing.
- Pour the dressing over the salad and toss gently to combine.
Tips & Substitutions
For added flavor, consider substituting the Feta cheese with crumbled goat cheese or a dairy-free alternative for a vegan option. You can also swap the green grapes for halved cherry tomatoes to enhance the Mediterranean vibe. Toasting the pine nuts enhances their flavor, so don't skip that step. If you want a bit more crunch, add sliced cucumbers or bell peppers.
Serving Suggestions
This Mediterranean Salad is a delightful standalone dish, but it also pairs beautifully with Stuffed Grapevine Leaves With Avgolemono Sauce for a complete meal. Serve it alongside grilled chicken or fish for protein, or enjoy it as part of a larger spread featuring other Mediterranean recipes, like Tomato-Onion Salad or Garlic Bread With Tomato Salad.
Storage & Reheating
Store any leftover salad in an airtight container in the refrigerator for up to 2 days. The dressing may cause the lettuce to wilt over time, so consider storing it separately if possible. When ready to eat, simply toss the salad again to redistribute the dressing and freshness.
Nutrition & Diet Analysis (per serving)
Each serving of Mediterranean Salad contains roughly 166 calories, with 5g protein, 11g carbohydrates, and 13g fat. It is an excellent source of vitamin A (26% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 671mg per serving (29% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, you can prepare the salad ingredients ahead of time. However, it's best to wait to add the dressing until just before serving to maintain the crispness of the romaine lettuce. If you want to prepare the dressing in advance, it can be stored in the refrigerator for up to a week.
What can I use instead of white wine vinegar?
If you don't have white wine vinegar, you can substitute it with apple cider vinegar or red wine vinegar. Both options will add a nice acidity to the dressing. Adjust the quantity to taste, as these vinegars may have a slightly different flavor profile.
Is this salad suitable for a gluten-free diet?
Yes, this Mediterranean Salad is naturally gluten-free as it contains no grains or gluten-containing ingredients. However, always check the labels of any packaged products, like the Feta cheese, to ensure they are certified gluten-free if you have severe gluten intolerance.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).