This Mediterranean salad makes a great addition to many meals. It doesn’t take a lot of effort to make it and the flavours pair very nicely with beef, lamb, chicken or fish. Or maybe try a vegetarian version by throwing in some chickpeas.

I don’t use this salad nearly enough! It really is a delicious addition to a meal and when you are a fussy salad eater, like me, you want something that keeps you coming back for more.

When you are interested in keeping your mental health on track, plenty of vegetables will provide some of the main nutrients your body needs. Folate is one of those nutrients that is important in mental health. This salad will keep your folate levels boosted from the baby spinach and the parsley. It also has vitamin C which is an anti-inflammatory antioxidant.

It is also versatile.  If you want you can add avocado, nuts, legumes, or other salad ingredients like carrot, red capsicum and beetroot. Basically modify it to use what you have in the fridge.

Health Tips

One of the best health benefits of having a salad is that many salads are made using raw ingredients. Raw ingredients are not always important to have but for accessing some of the vitamins in your veggies, in particular Vitamin C and folate, you are better off with raw or very lightly cooked ingredients. Vitamin C and folate are water-soluble and heat-sensitive. So you will lose them in water if cooking in water, and they are destroyed by high temperatures. Therefore the ideal solution for these vitamins is to have them raw. Lightly steaming is also ok, but don’t overdo it.

Some other vitamins are absorbed with fats or oils. These are vitamins A, D, E and K. That means adding some Extra Virgin Olive Oil to your salad can increase your absorption of these vitamins.

Sources in this salad of:

Vitamin C : tomato, parsley, baby spinach (great sources)

Vitamin A: tomato, parsley (good source), cucumber (small amounts)

Vitamin E: tomato, cucumber (small amounts)

Vitamin K: baby spinach and parsley (great sources), cucumber

Folate: baby spinach, parsley, tomato.

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Mediterranean salad

Mediterranean Salad

  • Author: Michelle Fenner
  • Total Time: 15 minutes
  • Yield: 2 cups 1x
  • Diet: Gluten Free


A delicious salad that combines the flavours of the  Mediterranean. You can use this salad as a side for beef koftas or to go with Souvlaki.


Units Scale

1 Lebanese cucumber – finely diced into 1/2 cm cubes (no need to remove the seeds)

2 tomatoes – finely diced into 1/2 cm cubes (no need to remove the seeds)

1/8 red onion – finely diced

1/3 cup Greek feta cheese, crumbled

1/4 cup olives, chopped into pieces or halved

1/4 cup parsley, finely chopped

1 cup baby spinach, roughly chopped


1 tbsp apple cider vinegar

1/2 tbsp lemon juice

1/2 tbsp dried oregano (or 1 tbsp fresh oregano)

1/2 tbsp dried thyme (or 1 tbsp fresh thyme)

1/8 cup Extra Virgin Olive Oil


  1. Combine all the salad ingredients in a bowl.
  2. Combine dressing ingredients in a jar and shake it to combine.
  3. Pour the dressing over the salad.



If you have time to allow your tomatoes to ripen on the bench for a few days, they will reward you with more flavour.


  • Prep Time: 15 mins
  • Category: Dinner, Lunch
  • Cuisine: Greek


  • Serving Size: 4
  • Calories: 594
  • Sugar: 8.4g
  • Sodium: 361.7mg
  • Fat: 28g
  • Saturated Fat: 14.4g
  • Carbohydrates: 53.4g
  • Fiber: 5.36g
  • Protein: 33.6g
  • Cholesterol: 133.8mg

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[2] Benjamim CJR, Porto AA, Valenti VE, Sobrinho ACDS, Garner DM, Gualano B, Bueno Júnior CR.
Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis.
Front Nutr. 2022 Mar 15;9:823039. doi: 10.3389/fnut.2022.823039. PMID: 35369064; PMCID: PMC8965354.