This Mediterranean Pepper and Feta Salad is a vibrant, refreshing dish packed with crunchy vegetables, creamy feta, and a flavorful dressing. With a hint of spice from chili, tanginess from balsamic vinegar, and nutty richness from sesame sauce, this salad is a perfect side dish or light meal. Easy to make and bursting with Mediterranean flavors, it’s a must-try!
Preparation Time
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Servings: 2-3
Ingredients
- 2 colorful bell peppers (red, yellow, or orange), diced
- ½ chili pepper, finely chopped
- ½ large cucumber, diced
- ½ onion, thinly sliced
- 2 garlic cloves, minced
- 1 small bunch parsley, chopped
- 60 g (2 oz) feta cheese, crumbled
For the Dressing:
- 1/5 tablespoon balsamic vinegar
- ½ teaspoon salt
- 1 teaspoon sesame sauce (tahini or similar)
- 1 teaspoon Italian herbs
- 1 tablespoon olive oil
- 1 teaspoon sugar (optional)
- Salt and pepper to taste
Directions
1. Prepare the Vegetables:
- Dice bell peppers, cucumber, and chili pepper into small bite-sized pieces.
- Thinly slice onion and mince garlic.
- Chop parsley finely.
2. Make the Dressing:
- In a small bowl, whisk together balsamic vinegar, sesame sauce, olive oil, Italian herbs, salt, and optional sugar.
- Adjust seasoning with salt and pepper to taste.
3. Assemble the Salad:
- In a large bowl, combine all chopped vegetables and parsley.
- Pour the dressing over the salad and toss well to coat.
- Gently crumble feta cheese on top.
4. Serve:
- Let the salad sit for 5 minutes to absorb the flavors.
- Enjoy fresh or chilled!
Serving Suggestions
- Serve with grilled chicken or fish for a complete meal.
- Enjoy as a side dish for Mediterranean or Middle Eastern meals.
- Pair with pita bread or hummus for a light vegetarian meal.
Cooking Tips
- For extra crunch, add toasted almonds or sunflower seeds.
- Swap feta with goat cheese for a creamier texture.
- For a more filling version, add cooked quinoa or chickpeas.
- Chill for 30 minutes before serving for enhanced flavors.
Nutritional Benefits
- Rich in antioxidants from colorful peppers.
- High in fiber for better digestion.
- Good source of healthy fats from olive oil and sesame sauce.
- Calcium-rich due to feta cheese.
Dietary Information
- Vegetarian-friendly
- Gluten-free
- Low-carb and keto-friendly
Nutritional Facts (Per Serving)
- Calories: 150
- Protein: 5g
- Carbohydrates: 10g
- Fat: 10g
- Fiber: 3g
- Calcium: 120mg
Storage
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- Refrigeration: Store in an airtight container for up to 2 days.
- Do not freeze – the texture will change.
- Best eaten fresh to enjoy the crunch.
Why You’ll Love This Recipe
- Quick and easy – ready in just 10 minutes!
- Vibrant, fresh, and healthy.
- Perfect for meal prep and light meals.
- Customizable with different toppings and dressings.
Conclusion
This Mediterranean Pepper and Feta Salad is a delicious, colorful, and nutrient-packed dish that’s perfect for any occasion. Whether served as a side dish or a light lunch, its freshness and bold flavors will impress. Try this simple and healthy salad today!
Frequently Asked Questions
- Can I use different cheese?
Yes! Goat cheese, ricotta salata, or fresh mozzarella work well. - Can I make this salad ahead of time?
Yes! Store without dressing and add before serving. - What can I use instead of sesame sauce?
Tahini, peanut butter, or almond butter are great alternatives. - Can I make this salad dairy-free?
Yes! Skip the feta or use a dairy-free cheese substitute. - What other herbs can I use?
Fresh basil, mint, or dill complement this salad beautifully. - Is this salad keto-friendly?
Yes! It’s naturally low in carbs and high in healthy fats. - Can I add protein?
Yes! Grilled chicken, shrimp, or boiled eggs make great additions. - What’s the best way to store leftovers?
Store in an airtight container in the fridge for up to 2 days. - Can I add nuts or seeds?
Absolutely! Try toasted almonds, walnuts, or sunflower seeds. - What’s a good substitute for balsamic vinegar?
Red wine vinegar, apple cider vinegar, or lemon juice work well.