Mediterranean Pepper and Feta Salad

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

  • 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

  1. Can I use different cheese?
    Yes! Goat cheese, ricotta salata, or fresh mozzarella work well.
  2. Can I make this salad ahead of time?
    Yes! Store without dressing and add before serving.
  3. What can I use instead of sesame sauce?
    Tahini, peanut butter, or almond butter are great alternatives.
  4. Can I make this salad dairy-free?
    Yes! Skip the feta or use a dairy-free cheese substitute.
  5. What other herbs can I use?
    Fresh basil, mint, or dill complement this salad beautifully.
  6. Is this salad keto-friendly?
    Yes! It’s naturally low in carbs and high in healthy fats.
  7. Can I add protein?
    Yes! Grilled chicken, shrimp, or boiled eggs make great additions.
  8. What’s the best way to store leftovers?
    Store in an airtight container in the fridge for up to 2 days.
  9. Can I add nuts or seeds?
    Absolutely! Try toasted almonds, walnuts, or sunflower seeds.
  10. What’s a good substitute for balsamic vinegar?
    Red wine vinegar, apple cider vinegar, or lemon juice work well.