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- 4 cups fresh arugula, washed and dried - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, thinly sliced Fresh ingredients are key to a great Mediterranean arugula salad. Arugula gives a peppery kick to the dish. You can easily find it in most grocery stores. I love using vibrant cherry tomatoes. They add sweetness and color. Dice the cucumber for a cool crunch. Thinly slice the red onion for a nice bite. Together, they create a fresh base for our salad. - 1/2 cup Kalamata olives, pitted and halved - 1/4 cup crumbled feta cheese - 1/4 cup extra virgin olive oil To enhance the Mediterranean feel, I always add Kalamata olives. Their briny flavor pairs well with the fresh greens. Crumbled feta cheese brings a creamy texture and salty taste. It’s a must for this salad. I also use high-quality extra virgin olive oil. It adds richness and depth. This combination of ingredients makes the salad truly special. - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste A good dressing can elevate any salad. For this, I squeeze fresh lemon juice for brightness. Dried oregano adds that classic Mediterranean flavor. I always season with salt and pepper to taste. These simple components blend well and dress the salad perfectly. You can find the full recipe above to see how they come together! First, grab a big bowl. Add the arugula, cherry tomatoes, cucumber, and red onion. Mix gently. This creates a fresh and crunchy base. Now, toss in the Kalamata olives. They add a salty punch. Next, sprinkle the crumbled feta cheese over the top. Feta gives the salad a creamy texture. Each bite will be full of flavor. In a smaller bowl, whisk together olive oil, fresh lemon juice, dried oregano, salt, and pepper. Make sure to blend them well. This dressing ties all the flavors together. If it feels too thick, add a bit more lemon juice. You want a smooth and pourable consistency. Taste it and adjust if needed. A little extra salt can enhance the taste. Now, drizzle the vinaigrette over the salad. Toss the salad gently to coat everything in the dressing. Be careful not to mash the ingredients. For a pretty presentation, serve it in a large bowl or plate. You can add sunflower seeds on top for some crunch. Enjoy this colorful, tasty dish right away! You can find the full recipe to help you make it at home. To make your Mediterranean Arugula Salad really shine, balance acidity and flavor. Use fresh lemon juice to brighten up the salad. The lemon adds a nice tartness that pairs well with the rich olives and creamy feta. Taste as you go to find the right mix. Choosing high-quality olive oil is also key. Good olive oil has a fruity flavor that enhances your dish. Look for extra virgin olive oil for the best taste. It makes a big difference in your salad's overall profile. Keeping your arugula fresh is simple. Start by washing the leaves under cold water. Remove any dirt or grit. After washing, dry the arugula gently. You can use a salad spinner or pat it dry with paper towels. This step keeps the greens crisp. For meal prep, wash and dry the arugula ahead of time. Store it in a clean, dry container with a paper towel. This keeps moisture away and helps maintain freshness. You can prep other veggies too. Chop them and keep them in separate containers for quick assembly later. To add crunch, try sunflower seeds. They give the salad a nice bite and a nutty flavor. Simply sprinkle them on top before serving. If you want more options, consider other nuts. Almonds or walnuts work well too. Just chop them up and toss them in. Their crunch adds great texture to the salad. {{image_2}} You can easily adapt the Mediterranean arugula salad for different diets. To make a vegan Mediterranean arugula salad, simply leave out the feta cheese. You can also add vegan cheese or avocado for creaminess. This keeps the dish tasty and fresh without animal products. For gluten-free options, all the ingredients in this salad are naturally gluten-free. Just check the label on any store-bought items like olives or dressing to ensure they are gluten-free. Enjoying this salad can fit well into many diets. Swapping ingredients can create new flavors. If you want to change the cheese, try goat cheese or a dairy-free option. These alternatives add a unique taste and texture to your salad. Adding seasonal fruits can also enhance the salad. In summer, try diced peaches or strawberries. In fall, pomegranate seeds or sliced apples work well. These fruits add sweetness and color, making the salad even more appealing. Pairing your salad with grilled proteins enhances the meal. Grilled chicken, shrimp, or tofu are excellent choices. These proteins complement the fresh flavors in the salad. For perfect side dishes, consider serving it with warm pita bread or a light soup. These dishes balance out the meal and make it more filling. Enjoy your Mediterranean arugula salad with these ideas for a complete dining experience. You can find the full recipe above to get started! To store your Mediterranean arugula salad, place it in an airtight container. This keeps it crisp. You can keep it in the fridge for up to two days. After that, the arugula may wilt. If you want the best taste, eat it fresh. For meal prep, use glass containers with tight lids. These are easy to transport. If you're making the salad ahead, keep the dressing separate. You can freeze some leftover ingredients like kalamata olives, but not the salad itself. If you have day-old salad, add a splash of fresh lemon juice. This makes it taste bright again. You can also toss in some fresh arugula or more feta cheese. Leftover ingredients can be used in wraps or as a topping on grains. They make a great addition to other meals, too. To make a Mediterranean Arugula Salad, you need only ten minutes. First, gather your ingredients. You will need fresh arugula, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, olive oil, lemon juice, oregano, salt, and pepper. 1. In a large bowl, mix the arugula, tomatoes, cucumber, onion, and olives. 2. In a smaller bowl, whisk olive oil, lemon juice, oregano, salt, and pepper. 3. Pour the dressing over the salad and toss gently. 4. Top with feta cheese before serving. For the full recipe, check the detailed instructions. Arugula is a leafy green with many health benefits. It is low in calories but high in vitamins. It contains vitamins A, C, and K, which help your body stay strong. - Arugula has antioxidants that fight free radicals. - It supports heart health with its high fiber content. - This green can help reduce inflammation in the body. Eating arugula can boost your overall health while adding flavor to your meals. Yes, you can prepare the salad ahead of time. However, I recommend mixing the dressing right before serving. The dressing can make the arugula soggy if it sits too long. - You can chop the veggies and store them in the fridge. - Keep the dressing in a separate container. - Mix them together up to 30 minutes before serving for the best taste. This way, you can enjoy a fresh salad without a lot of work. If you want to skip feta cheese, there are great options. Here are some substitutes: - Goat cheese adds a similar creaminess with a different flavor. - For a vegan option, try crumbled tofu mixed with lemon juice. - You can also use nutritional yeast for a cheesy flavor without dairy. These alternatives keep your salad tasty while meeting your dietary needs. This blog post explored how to create a delicious Mediterranean arugula salad. You learned about fresh ingredients, essential add-ins, and how to craft the perfect dressing. I shared tips to enhance flavors and textures, along with ideas for variations. Remember, enjoy this salad fresh, but leftovers can be stored properly. Lastly, don't hesitate to experiment with swaps to fit your taste. Enjoy the burst of flavors and health benefits!

Mediterranean Arugula Salad

Elevate your meal with this delicious Mediterranean Arugula Salad! Bursting with fresh flavors from arugula, cherry tomatoes, cucumbers, and Kalamata olives, it’s a vibrant dish perfect for any occasion. Toss in crumbled feta and a zesty dressing for extra taste. Ready in just 10 minutes, this quick salad is both healthy and satisfying.
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Ingredients
  

4 cups fresh arugula, washed and dried

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

1/4 cup crumbled feta cheese

1/4 cup extra virgin olive oil

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

1/4 cup sunflower seeds (optional for crunch)

Instructions
 

In a large mixing bowl, combine the arugula, cherry tomatoes, cucumber, sliced red onion, and Kalamata olives.

    In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until well blended to create the dressing.

      Drizzle the dressing over the salad and toss gently to combine, ensuring all ingredients are well coated.

        Add the crumbled feta cheese and sunflower seeds (if using) on top of the salad.

          Serve immediately for the freshest taste, or refrigerate for up to 30 minutes before serving to allow the flavors to meld.

            Prep Time: 10 minutes | Total Time: 10 minutes | Servings: 4