Mediterranean Salad

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2013 – Gluten Free Living

When we were on vacation over the Christmas holidays we stopped some place for salad and I had a delicious Greek salad that was not your run of the mill Greek salad since it had capers and artichoke hearts. For John’s birthday, his sister, DeEtte, made a yummy Greek-type salad with all kinds of yummy ingredients including hearts of palm which I had never eaten before. They were very tasty.

This amazing recipe is my effort to incorporate both of these salads with the ingredients I wanted and making a new salad dressing completely different from my normal Greek Salad recipe. I think this recipe turned out  spectacular and I think you will too. Mediterranean Salad has lots of delicious veggies including ingredients found primarily in the Mediterranean region you might not normally think to put in a salad. But I assure you all these ingredients work wonderfully together and the dressing is fantastic too.

If you’re looking for an elegant, tasty, festive, Greek-type salad that’s wonderful to serve for company consider this classy, eye-appealing, and sumptuous salad. This recipe makes enough for 10 servings easily. If you have 10-14 people over for dinner I would recommend making a double batch of the salad dressing and mixing it with the salad before serving. Otherwise, you may want to just toss the salad and serve the salad dressing over individual servings so the remainder of the salad doesn’t go bad prematurely. Enjoy this healthy, low calorie, and gluten free recipe.

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Here’s a look at this luscious Mediterranean Salad.

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Here you can see the tomatoes, artichoke hearts, hearts of palm, olives, mild banana pepper rings, miniature corn cobs, and cucumber.

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Mediterranean Salad is full of amazing, wholesome veggies.

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Mediterranean Salad is a scrumptious salad to serve company. We love the exotic flavors!


Here’s what I did.

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These are the ingredients I used for the salad.

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Place a 10-oz. container of spring mix in a large salad bowl. Add 1 1/2 pints washed grape tomatoes, chopped cucumbers and diced green peppers.

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Add diced red onion. Add whole, pitted kalamata olives. I didn’t have enough Kalamata olives so I added some whole Spanish pimiento-stuffed olives, too.

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Add mild banana pepper rings. Pat them dry before you add them to salad. Drain artichoke hearts and pat them dry before tossing on top of salad.

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Drain hearts of palm, slice down and pat dry. Add the hearts of palm on top of the salad. Drain miniature corn cobettes, sliced in one-inch pieces, pat dry and add to salad.

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Spread crumbled Feta cheese on top. Add capers. Pat them dry with a towel first.

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Sprinkle the top of the salad with basil and oregano. Refrigerate until ready to serve.

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To make the Tarragon Salad Dressing add extra virgin olive oil to a blender. Add white wine vinegar and honey. Add more honey if you prefer a sweeter dressing. Add less if you prefer a tarter, more pungent dressing. Add salt and pepper, tarragon, lemon juice, diced green onion and Dijon mustard. Blend on high speed of blender about 30 seconds to emulsify all the ingredients so they don’t separate.

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Here’s a look at the salad and dressing before serving.

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Each batch of dressing makes about 1 1/4 cups of dressing. I made a double batch for this huge salad. But if you are mixing the dressing with the salad you will probably only need about 1 1/2 cups.

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We love all the different veggies here. They are filled with antioxidants and other excellent nutrients. This healthy, low calorie, gluten free salad is a great option for those who have gluten intolerance. 

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This fabulous salad is great for entertaining. It’s filled with so many healthy veggies and it looks spectacular and festive, too. Veggies like artichoke hearts, hearts of palm, and miniature corn cobs make Mediterranean Salad quite flavorful. Capers add a nice flavor, too.


Here’s the recipe.


(My own concoction)

Mediterranean Salad
Prep time
Total time
Spectacular salad with exotic Mediterranean and Greek flavors. This one is healthy, low calorie and gluten free.
Recipe type: Salads and Salad Dressings
Cuisine: Mediterranean
Serves: 8
  • 10-oz. container spring mix, Romaine lettuce, or combination of red and green leaf lettuce
  • 1 ½ pints grape tomatoes (or half pint can be yellow sunshine cherry tomatoes, if desired)
  • 1 cucumber, sliced, and quartered
  • 1 green pepper, diced
  • ⅓ cup diced red onion
  • 1 cup whole Kalamata olives, pitted
  • ⅓ to ½ cup mild pepper rings, drained and patted dry
  • 1 can artichoke hearts, drained and patted dry
  • 1 can hearts of palm, drained, sliced, and patted dry
  • 1 can small whole baby corn cobs, drained and patted dry, halved or cut in thirds
  • 8-oz. Feta cheese crumbled
  • 2 tbsp. capers, patted dry
  • 2-3 tsp. oregano
  • 2-3 tsp. basil
  1. Layer salad ingredients in order above.
  2. Sprinkle oregano and basil over top of Feta cheese and capers.
  3. Toss salad before serving.
  4. Drizzle salad dressing over top of salad.

Tarragon Salad Dressing
Recipe type: Salads and Salad Dressings
Cuisine: Mediterranean
  • ½ cup olive oil
  • ⅓ cup white wine vinegar
  • ⅓ to ½ cup honey, as more, as desired
  • 1 scant teaspoon kosher
  • ½ tsp. black pepper
  • 1 tsp. tarragon
  • 1 tbsp. lemon juice
  • 2 green onions, sliced
  • 1 tsp. Dijon mustard
  1. Place ingredients in blender and blend until mixture is emulsified – about 15-30 seconds.
  2. Double ingredients if you like a lot of salad dressing.
  3. Makes 1 ¼ cups dressing.
If you are going to serve the whole salad at once (and don’t plan on any leftovers) you can add the salad dressing ingredients and mix the salad. But if you don’t have 10 people planning to eat this salad it’s probably better to serve the dressing over individual servings because it won’t last otherwise.

Add more honey if you prefer a sweeter dressing. Add less honey if you prefer a more pungent flavor.


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Mediterranean Salad is amazing. Why don’t you make up a batch of this great salad the next time you have company?

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Mediterranean Salad is incredibly tasty. Your friends and family will love it.

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This is such a delightful Greek-type salad. We enjoyed it and hope you do too.

You may also enjoy these delicious recipes!

Antipasto Salad

Antipasto Salad - IMG_3650.jpg.jpg


Teresa’s Greek Salad

Teresa's Greek Salad - IMG_5921


Healthy Olive Garden Salad Copycat Dressings

Healthy Olive Garden Salad Copycat Dressings - IMG_5756

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12 Responses to “Mediterranean Salad”

  1. January 23, 2013 at 4:48 am #

    Teresa, the colours are explosive with freshness and good health. Looks delicious.

    • January 23, 2013 at 11:02 am #

      thanks. It was a neat salad.

  2. January 21, 2013 at 10:07 pm #

    This looks amazing! I’m always after new gluten-free recipes.

    • January 22, 2013 at 10:48 am #

      It is really tasty. Adjust the honey to what you like. If you don’t have sugar problems you can substitute sugar for the honey. I tend to like a sweeter dressing, but not everyone does.

  3. January 21, 2013 at 9:10 pm #

    Goodness, gracious! That looks so yum, Teresa! My turn to eat at your house 🙂


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