2013 – Gluten Free Living

Mediterranean Salad is awesome. 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.

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This amazing recipe is my effort to incorporate both of those 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  spectacularly 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.

When I initially posted this recipe in January 2013, I was still using an iPhone for a camera. My pictures were also taken inside so they were dark and not as crisp and clear as I would have liked. As a result, I’ve been going back through all those first-year blog recipes and remaking them so I can get better pictures.

I recently remade this recipe (September 2016) for lunch with a friend. We meet a couple of times a month at her office and then do a power walk around the premises. She loved this salad and so did I. It’s a wonderful yet healthy way to add to your diet Mediterranean foods that we don’t often get in our American foods. Give this spectacular salad a try and you’ll see what I mean.

Here’s a look at this luscious Mediterranean Salad.

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

Mediterranean Salad is full of amazing, wholesome veggies.

Here’s what I did.

These are the ingredients I used for the salad.

Place a 10-oz. container of spring mix in a large salad bowl. 

Add 1 1/2 pints washed grape tomatoes, chopped cucumbers, diced green peppers, diced red onion, whole, pitted kalamata olives, 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. 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. Spread crumbled Feta cheese on top. Add capers. Pat them dry with a towel first.

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

I used these ingredients to make the Tarragon Salad Dressing.

Place extra virgin olive oil in 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.

This makes a large amount of Tarragon salad dressing. 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.

Drizzle Tarragon Salad Dressing over top of Mediterranean Salad.

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

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.

MEDITERRANEAN SALAD

(My own concoction)

Mediterranean Salad

Teresa Ambra

Spectacular salad with exotic Mediterranean and Greek flavors. It's festive, elegant and beautiful along with being a great salad for company or holiday dinners. The homemade dressing sets this salad off wonderfully. The salad is healthy, low calorie and gluten free.

No ratings yet

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Prep Time 30 minutes mins

Total Time 30 minutes mins

Course Salads and Salad Dressings, Side Dish

Cuisine Mediterranean

Servings 8

Calories 357 kcal

Equipment

• 1 large salad bowl
• 1 pair salad tongs
• 1 cruet or carafe to serve the salad dressing
• 1 sharp knife to cut the vegetables
• 1 blender
• measuring cups
• measuring spoons

Ingredients

  

1x2x3x

MEDITERRANEAN SALAD:

• 16.5 oz. container spring mix Romaine lettuce or any combination of red and green leaf lettuces can be used
• 10.5 oz. grape tomatoes or half pint can be yellow sunshine cherry tomatoes, if desired
• 1 cucumber sliced
• 1 green pepper diced
• 1/3 cup red onion diced
• 1 cup whole Kalamata olives pitted
• 1/3 to 1/2 cup mild pepper rings drained and patted dry
• 1 can artichoke hearts drained and patted dry
• 1 can hearts of palm drained and sliced
• 1 can small whole baby corn cobs drained and patted dry
• 8 oz. feta cheese crumbled
• 2 tbsp. capers patted dry
• 2-3 tsp. dried oregano
• 2-3 tsp. dried basil

TARRAGON SALAD DRESSING:

• 1/2 cup olive oil
• 1/3 cup white wine vinegar
• 1/3 to 1/2 cup honey or as desired (you can also use sugar)
• 3/4 tsp. pink Himalayan sea salt
• 1/2 tsp. ground black pepper
• 1 tsp. dried tarragon
• 1 tbsp. lemon juice
• 2 green onions sliced
• 1 tsp. Dijon mustard

Instructions

 

MEDITERRANEAN SALAD:

• Layer salad ingredients in order above.
• Sprinkle oregano and basil over top of Feta cheese and capers.
• Toss salad before serving.
• Drizzle salad dressing over top of salad.

TARRAGON SALAD DRESSING:

• Place ingredients in blender and blend until mixture is emulsified – about 15-30 seconds.
• Double ingredients if you like a lot of salad dressing.
• Makes 1 ¼ cups dressing.

Notes

NOTE: If you are going to serve the whole salad at once (and don’t plan on any leftovers) you can add the salad 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.

 

^© Can’t Stay Out of the Kitchen

Nutrition

Calories: 357kcalCarbohydrates: 37gProtein: 9gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 25mgSodium: 1023mgPotassium: 513mgFiber: 5gSugar: 17gVitamin A: 1475IUVitamin C: 37mgCalcium: 231mgIron: 3mg

Keyword artichokes, feta cheese, gluten free, olives, pepperocini, salad, salad dressing, side dish, tomatoes

Tried this recipe?Let us know how it was!

Mediterranean Salad is amazing. Why don’t you make up a batch of this great salad the next time you have company? If you’re eating vegan, simply eliminate the Feta cheese from the recipe.

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

Best Ever Greek Salad

Healthy Olive Garden Salad Copycat Dressings

Mediterranean Salad

Teresa Ambra

Spectacular salad with exotic Mediterranean and Greek flavors. It's festive, elegant and beautiful along with being a great salad for company or holiday dinners. The homemade dressing sets this salad off wonderfully. The salad is healthy, low calorie and gluten free.

No ratings yet

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Total Time 30 minutes mins

Course Salads and Salad Dressings, Side Dish

Cuisine Mediterranean

Servings 8

Calories 357 kcal

Equipment

• 1 large salad bowl
• 1 pair salad tongs
• 1 cruet or carafe to serve the salad dressing
• 1 sharp knife to cut the vegetables
• 1 blender
• measuring cups
• measuring spoons

Ingredients

  

1x2x3x

MEDITERRANEAN SALAD:

• 16.5 oz. container spring mix Romaine lettuce or any combination of red and green leaf lettuces can be used
• 10.5 oz. grape tomatoes or half pint can be yellow sunshine cherry tomatoes, if desired
• 1 cucumber sliced
• 1 green pepper diced
• 1/3 cup red onion diced
• 1 cup whole Kalamata olives pitted
• 1/3 to 1/2 cup mild pepper rings drained and patted dry
• 1 can artichoke hearts drained and patted dry
• 1 can hearts of palm drained and sliced
• 1 can small whole baby corn cobs drained and patted dry
• 8 oz. feta cheese crumbled
• 2 tbsp. capers patted dry
• 2-3 tsp. dried oregano
• 2-3 tsp. dried basil

TARRAGON SALAD DRESSING:

• 1/2 cup olive oil
• 1/3 cup white wine vinegar
• 1/3 to 1/2 cup honey or as desired (you can also use sugar)
• 3/4 tsp. pink Himalayan sea salt
• 1/2 tsp. ground black pepper
• 1 tsp. dried tarragon
• 1 tbsp. lemon juice
• 2 green onions sliced
• 1 tsp. Dijon mustard

Instructions

 

MEDITERRANEAN SALAD:

• Layer salad ingredients in order above.
• Sprinkle oregano and basil over top of Feta cheese and capers.
• Toss salad before serving.
• Drizzle salad dressing over top of salad.

TARRAGON SALAD DRESSING:

• Place ingredients in blender and blend until mixture is emulsified – about 15-30 seconds.
• Double ingredients if you like a lot of salad dressing.
• Makes 1 ¼ cups dressing.

Notes

NOTE: If you are going to serve the whole salad at once (and don’t plan on any leftovers) you can add the salad 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.

 

^© Can’t Stay Out of the Kitchen

Nutrition

Calories: 357kcalCarbohydrates: 37gProtein: 9gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 25mgSodium: 1023mgPotassium: 513mgFiber: 5gSugar: 17gVitamin A: 1475IUVitamin C: 37mgCalcium: 231mgIron: 3mg

Keyword artichokes, feta cheese, gluten free, olives, pepperocini, salad, salad dressing, side dish, tomatoes

Tried this recipe?Let us know how it was!