Mediterranean Simple Mixed Veggies & Fruits Salad
Mediterranean Simple Mixed Veggies & Fruits Salad is a refreshing, colourful, and nutrient-packed dish that combines crisp vegetables with sweet citrus fruit for a delicious balance of flavours. Featuring cucumber, cherry tomatoes, red bell pepper, and juicy orange slices, this salad is light, hydrating, and full of vitamins. Finished with a simple olive oil and lemon dressing, it’s perfect as a healthy side dish, light lunch, or accompaniment to grilled chicken, fish, or Mediterranean-inspired meals.
Ingredients
For the Salad
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red bell pepper, chopped
- 1 orange, peeled and sliced
- ¼ cup red onion, thinly sliced (optional)
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional)
For the Dressing
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- ½ teaspoon honey
- Salt and black pepper to taste
Instructions
1. Prepare the Ingredients
Wash and dry all vegetables thoroughly. Dice the cucumber, halve the cherry tomatoes, chop the bell pepper, and peel and slice the orange into bite-sized pieces.
2. Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, honey, salt, and black pepper until well combined.
3. Assemble the Salad
In a large mixing bowl, combine cucumber, tomatoes, bell pepper, orange slices, red onion, parsley, and mint.
4. Toss and Serve
Pour the dressing over the salad and gently toss until evenly coated. Serve immediately or chill for 15 minutes before serving.
Description
This Mediterranean-inspired salad offers a delightful mix of textures and flavours. The crisp vegetables provide freshness and crunch, while the sweet orange adds natural brightness and a burst of citrus flavour. The light lemon-olive oil dressing ties everything together, creating a healthy and refreshing dish that’s perfect for warm days or as a nutritious side to any meal.
Servings
- Serves: 4
- Serving Size: Approximately 1½ cups
Preparation Time
- Prep Time: 15 minutes
- Chill Time: 15 minutes (optional)
- Total Time: 15–30 minutes
Nutritional Information (Per Serving)
- Calories: 120
- Protein: 2g
- Carbohydrates: 11g
- Fat: 8g
- Fiber: 3g
- Sugar: 6g
- Sodium: 90mg
- Vitamin C: 70% DV
Nutrition values are approximate and may vary based on ingredients used.
Health Benefits
Rich in Vitamin C
Oranges, bell peppers, and tomatoes provide vitamin C, which supports immune health and collagen production.
Hydrating
Cucumbers contain a high percentage of water, helping maintain hydration.
Heart-Healthy
Olive oil provides beneficial monounsaturated fats associated with heart health.
Antioxidant-Rich
Colourful vegetables and citrus fruits contain antioxidants that help protect cells from oxidative stress.
Supports Digestion
Fibre from vegetables and fruit helps promote healthy digestion and satiety.
Notes
- Use ripe, sweet oranges for the best flavour.
- Fresh herbs greatly enhance the Mediterranean taste.
- This salad is naturally gluten-free and vegetarian.
- Add feta cheese for extra protein and a savoury Mediterranean touch.
Tips for Success
- Chill ingredients before assembling for a more refreshing salad.
- Toss gently to keep orange segments intact.
- Use freshly squeezed lemon juice for the brightest flavour.
- Prepare the dressing separately and add just before serving.
- Add toasted nuts or seeds for extra crunch.
Frequently Asked Questions
Can I make this salad ahead of time?
Yes. Prepare the vegetables and dressing separately, then combine just before serving.
What other fruits can I add?
Grapefruit, strawberries, pomegranate seeds, or apple slices work wonderfully.
Can I add protein?
Absolutely. Grilled chicken, shrimp, chickpeas, or feta cheese are excellent additions.
How long will leftovers last?
Store in an airtight container in the refrigerator for up to 2 days.
Is this salad suitable for meal prep?
Yes, but keep the dressing separate until ready to eat to maintain freshness.