Mediterranean Dinner Salad

This dish supports balanced everyday eating with simple ingredients.
It offers steady energy while remaining light but satisfying.
Arugula brings a fresh, peppery base with natural nourishment.
Tomatoes, cucumber, and olives add brightness and depth without heaviness.
A simple salad that fits naturally into mindful daily routines.
Ideal for maintaining a steady plant-forward lifestyle.

Start with the Vegetable Cooking Guide:
https://letsveg.com/vegetable-cooking-guide

Olivia

Mediterranean Dinner Salad

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Mediterranean salad with arugula, tomatoes, cucumber, and olives. A fresh, simple plant-forward dish with olive oil and bold flavor.

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 3

Course: Salad

Cuisine: Mediterranean

Calories: 187

Ingredients Equipment Cooking Instructions Nutrition Notes

Ingredients

  

1x2x3x?

• 3 cups arugula
• 1 cup cherry tomatoes halved
• 1 cucumber sliced
• 1/4 red onion thinly sliced
• 1/2 cup black olives
• 3 tablespoons olive oil
• Salt to taste
• Black pepper to taste
• 2 tablespoons fresh parsley chopped

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Equipment

Mixing Bowl

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05/27/2026 09:00 pm GMT

Mixing bowl

Cooking Instructions

 

1. Place arugula in a large bowl.
2. Add cherry tomatoes, cucumber, and red onion.
3. Add black olives.
4. Drizzle with olive oil.
5. Season with salt and black pepper.
6. Toss gently to combine.
7. Let sit for 2-3 minutes to blend flavors.
8. Taste and adjust seasoning if needed.
9. Transfer to a serving bowl.
10. Top with fresh parsley.

Nutrition

Calories: 187kcalCarbohydrates: 7gProtein: 2gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 366mgPotassium: 356mgFiber: 2gSugar: 4gVitamin A: 1103IUVitamin C: 22mgCalcium: 69mgIron: 1mg

Notes

• Use fresh, crisp arugula for best texture
• Slice onion thin for a balanced bite
• Add lemon juice if you prefer extra brightness

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