6 Healthy Mediterranean Diet Salad Recipes

1. Greek Salad

Greek salad, or “Horiatiki” (hor-ee-AH-tik-ee), is the quintessential village-style salad found on taverna tables across Greece. The authentic version is just ripe summer vegetables at their peak, generous chunks of feta, and a simple dressing of extra-virgin olive oil and oregano. This salad embodies the Mediterranean principle that great food is made with great ingredients rather than complicated technique.

In addition to the vitamins and antioxidants from the vegetables and the healthy fats from the extra-virgin olive oil, the feta provides extra calcium and protein. Serve horiatiki as a side dish, light lunch, or in a meze alongside grilled fish and whole wheat flatbread.

Ingredients

• 4 large ripe tomatoes, cut into wedges
• 1 cucumber, cut into thick half-moons
• 1 green bell pepper, cut into rings or strips
• 1 small red onion, thinly sliced
• 150g (5 oz) Greek feta cheese, whole slab
• 100g (¾ cup) Kalamata olives
• 80ml (⅓ cup) extra-virgin olive oil
• 1 tsp dried oregano

Instructions

1. Cut the tomatoes into irregular wedges rather than neat slices; the varied shapes and sizes are part of horiatiki's rustic look. Season with salt and pepper, and let them sit briefly to release some juice, which will become part of the dressing.
2. In a large shallow bowl or plate, combine the tomatoes (with juice), cucumber, pepper, and onion. Don't mix yet—the vegetables should maintain their distinct character rather than becoming muddled together.
3. Season the vegetables with salt and pepper, then drizzle with the extra-virgin olive oil. Sprinkle the oregano over everything. 
4. Place the slab of feta directly on top of the vegetables—never crumble it beforehand. This presentation is presented traditionally, allowing everyone to break off pieces as they eat. Scatter the olives around the feta.
5. Drizzle a final thread of extra-virgin olive oil over the feta and add one more pinch of oregano. Let the salad sit for 5–10 min before serving; this allows the flavours to meld and the tomato juices to mix with the extra-virgin olive oil, creating a natural dressing at the bottom of the bowl.
6. Serve with bread for mopping up the dressing. The salad is best enjoyed within an hour of assembly, while the vegetables retain their texture and the feta its creamy integrity.

2. Xato Salad

Xato is a robust Catalan salad from the coastal towns south of Barcelona, particularly Sitges and Vilanova i la Geltrú, where it's celebrated with annual festivals. This hearty winter salad traditionally combines curly endive with salt cod, tuna, anchovies, and olives, all bound together by romesco-style xató sauce. The dish reflects Catalonia's genius for marrying bitter greens with rich, savoury elements and a nutty sauce. However, this particular recipe has been adapted slightly to make it easier to make.

The fish provide lean protein and omega-3 fatty acids, while the nuts give healthy fats, vitamin E, protein, and magnesium. This substantial salad serves as a complete meal; serve it with crusty bread for mopping up the xato sauce.

Ingredients

For the salad

• 300g (7 oz) quality tinned tuna in olive oil, drained
• 1 head curly endive (escarole) or other bitter salad greens
• 16 anchovy fillets
• 100g (¾ cup) black olives

For the xató sauce

• 100g (¾ cup) blanched almonds, toasted
• 50g (⅓ cup) hazelnuts, toasted and skinned
• 2 cooked red peppers, seeded
• 2 ripe tomatoes, roasted
• 3 garlic cloves
• 1 slice of day-old bread, fried in extra-virgin olive oil
• 150ml (⅔ cup) extra-virgin olive oil
• 2 tablespoons red wine vinegar

Instructions

1. In a food processor, combine the toasted nuts, cooked peppers, roasted tomatoes, garlic, fried bread, vinegar, and a pinch each of salt and pepper. Process until finely ground and paste-like, scraping down the sides as needed. 
2. With the motor running, slowly drizzle in the extra-virgin olive oil in a steady stream, as if making mayonnaise. The sauce will emulsify and transform into a thick, creamy, rust-coloured emulsion. If too thick, thin with a tablespoon of water. The consistency should be like thick double cream. Taste and adjust seasoning if necessary,
3. Arrange the torn green leaves on a large serving platter. Their sharp, bitter flavour balances the rich sauce and fatty fish. Distribute the chunks of tuna across the greens, keeping them in distinct sections rather than mixing everything.
4. Drape the anchovy fillets over the salad and scatter with the olives. These briny elements add essential saltiness and umami flavours that tie the dish together. Just before serving, spoon the xató sauce generously over the entire salad, ensuring every element gets coated.
5. Alternatively, serve the sauce on the side for guests to add themselves. The salad should be assembled and dressed immediately before eating. Serve with plenty of crusty bread to mop up the sauce.

3. Insalata Tricolore

“Insalata tricolore” is Italy's patriotic salad. It’s a simple arrangement of tomatoes, mozzarella, and basil that mirrors the red, white, and green of the Italian flag. Also known as Caprese salad (with avocado) after the island of Capri, where it allegedly originated. It represents the Italian philosophy that when produce is perfect, the cook's job is simply not to interfere.

The fresh mozzarella provides protein and calcium, and the tomatoes provide fibre and vitamin C. It’s only a few ingredients, so it demands peak summer tomatoes and good quality fresh mozzarella; anything less diminishes its simple magic. Serve as an “antipasto”, light lunch, or side dish alongside grilled meats or fish.