20 Exciting Mediterranean Salads

When I think about Mediterranean food, I picture bright flavors and super fresh ingredients. Salads from this part of the world are like a party of color and taste on your plate. But I know some people think salads are just boring greens with plain dressing. It is time to see salads in a whole new way.

These 20 Mediterranean salads are full of life. They have crunch from fresh veggies, creaminess from cheese, and big flavors from zesty dressings. They are meals that make you feel good and excited to eat your veggies. Let us make salads the best part of your day.

Why Mediterranean Salads Are a Game-Changer

Mediterranean salads are different because they think big. They are not just a side dish, they are often the main event. They pack in plant-based protein from beans and lentils, healthy fats from olive oil and nuts, and fiber from loads of vegetables and whole grains.

This balance keeps you full, fuels your body, and tastes incredible. The secret is in the combinations: sweet fruit with salty cheese, crunchy vegetables with creamy dressing, and fresh herbs in every bite.

Recipe 1: The Ultimate Greek Salad

Ready in: 15 minutes
Serves: 4 people

What you need:

• 3 large tomatoes, cut into chunks
• 1 English cucumber, cut into half-moons
• 1 green bell pepper, sliced
• 1/2 red onion, thinly sliced
• 1 cup Kalamata olives, pitted
• 4 oz block of feta cheese
• 1/4 cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and black pepper to taste

How to make it:

1. In a large, shallow bowl, combine the tomato, cucumber, bell pepper, and red onion.
2. Scatter the olives over the top.
3. Place the whole block of feta right in the center of the salad. (You can crumble it if you prefer).
4. In a small bowl or jar, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
5. Just before serving, drizzle the dressing over everything.

Why everyone loves it: This is the classic for a reason. Every bite is different like crunchy, juicy, salty, and tangy. I love leaving the feta in a block so everyone can break off a creamy piece with their fork.

Recipe 2: Fresh and Zesty Tabbouleh

Ready in: 25 minutes (plus soaking time)
Serves: 4 people

What you need:

• 1/2 cup fine bulgur wheat
• 1 cup boiling water
• 2 large bunches fresh parsley (about 4 cups), very finely chopped
• 1/2 cup fresh mint, chopped
• 4 green onions, thinly sliced
• 2 medium tomatoes, finely diced
• 1/3 cup fresh lemon juice (about 2 lemons)
• 1/3 cup extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper

How to make it:

1. Place the bulgur in a bowl and pour the boiling water over it. Cover and let it soak for 15-20 minutes until the water is absorbed and the bulgur is tender. Fluff with a fork and let it cool.
2. In a very large bowl, combine the cooled bulgur, chopped parsley, mint, green onions, and tomatoes.
3. Pour the lemon juice and olive oil over everything. Add the salt and pepper.
4. Mix everything together very, very well. For the best flavor, let it sit for 30 minutes before serving so the flavors can blend.

Why everyone loves it: Tabbouleh is all about the herbs. It is like eating a fresh garden. My biggest tip is to chop the parsley as finely as you can; it makes the texture perfect.

Recipe 3: Crunchy Fattoush Salad

Ready in: 20 minutes
Serves: 4 people

What you need:

• 2 pita breads
• 1 large head of romaine lettuce, chopped
• 2 cucumbers, diced
• 3 radishes, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mint, chopped
• 1/2 cup fresh parsley, chopped
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 teaspoon sumac (or a pinch of lemon zest)
• 1 clove garlic, minced
• Salt and pepper to taste

How to make it:

1. Preheat your oven to 375°F (190°C). Split the pita breads open, tear them into bite sized pieces, and spread them on a baking sheet. Bake for 8-10 minutes until golden and crispy. Let them cool.
2. In a large salad bowl, combine the romaine, cucumbers, radishes, tomatoes, mint, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, sumac, garlic, salt, and pepper to make the dressing.
4. Pour the dressing over the salad and toss well to coat.
5. Right before serving, add the crispy pita chips and give the salad one gentle toss.

Why everyone loves it: The crispy pita chips are the star here. They soak up just a little dressing but stay crunchy. Sumac gives it a unique tangy flavor, but a little lemon zest works if you cannot find it.

Recipe 4: Hearty Chickpea and Feta Salad

Ready in: 10 minutes
Serves: 2 as a main, 4 as a side

What you need:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon tahini
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

How to make it:

1. In a large bowl, combine the chickpeas, tomatoes, cucumber, red onion, feta, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, tahini, garlic, cumin, salt, and pepper until smooth.
3. Pour the dressing over the chickpea mixture and stir until everything is evenly coated.
4. Taste and adjust the salt or lemon if needed. Serve immediately or let it marinate in the fridge for an hour.

Why everyone loves it: This salad is a protein powerhouse that comes together in minutes. The tahini in the dressing makes it creamy and rich. I eat this for lunch at least twice a week.

Recipe 5: Mediterranean Quinoa Salad with Lemon Tahini Dressing

Ready in: 30 minutes
Serves: 4 people

What you need:

• 1 cup quinoa, rinsed
• 2 cups water or broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• For the dressing: 1/4 cup tahini, 1/4 cup lemon juice, 2 tablespoons olive oil, 1 clove garlic (minced), 3-4 tablespoons warm water, salt.

How to make it:

1. Cook the quinoa: Combine quinoa and water in a pot. Bring to a boil, then cover and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 more minutes. Fluff with a fork and let it cool.
2. In a large bowl, mix the cooled quinoa, tomatoes, cucumber, olives, red onion, and parsley.
3. Make the dressing: In a small bowl, whisk tahini and lemon juice. It will get thick. Whisk in the olive oil, garlic, and salt. Slowly add the warm water, one tablespoon at a time, until you have a smooth, pourable dressing.
4. Pour the dressing over the salad and toss to combine.

Why everyone loves it: Quinoa makes this salad filling enough for dinner. The lemon tahini dressing is so creamy and addictive you will want to put it on everything. It is a perfect make ahead lunch.

Recipe 6: Sweet and Savory Watermelon Feta Salad

Ready in: 10 minutes
Serves: 4 people

What you need:

• 4 cups cubed seedless watermelon
• 1 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, thinly sliced
• 1/4 cup thinly sliced red onion
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lime juice
• Salt and black pepper to taste
• Optional: 1/2 cup pitted Kalamata olives

How to make it:

1. In a large serving bowl or platter, gently combine the watermelon cubes, crumbled feta, mint, and red onion. Add olives if you are using them.
2. In a small bowl, whisk together the olive oil, lime juice, a pinch of salt, and a grind of black pepper.
3. Drizzle the dressing over the salad just before serving. Toss very gently so you do not break up the watermelon too much.

Why everyone loves it: This salad is the ultimate summer refreshment. The juicy sweetness of the watermelon with the salty, creamy feta is a magical combination. The lime juice makes all the flavors pop. It is incredibly simple but always impresses guests.

Recipe 7: Roasted Mediterranean Vegetable Salad

Ready in: 45 minutes
Serves: 4 people

What you need:

• 1 small eggplant, cubed
• 2 zucchinis, chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 red onion, cut into wedges
• 3 tablespoons olive oil, divided
• 1 teaspoon dried oregano
• Salt and pepper
• 4 cups mixed salad greens (like arugula or spinach)
• 2 tablespoons balsamic glaze
• 1/4 cup crumbled goat cheese or feta

How to make it:

1. Preheat your oven to 425°F (220°C).
2. On a large baking sheet, toss the eggplant, zucchini, bell peppers, and onion with 2 tablespoons of olive oil, oregano, salt, and pepper.
3. Roast for 25-30 minutes, stirring once, until the vegetables are tender and caramelized at the edges. Let them cool slightly.
4. Arrange the mixed greens on a platter. Top with the warm roasted vegetables.
5. Drizzle with the remaining tablespoon of olive oil and the balsamic glaze. Sprinkle with goat cheese before serving.

Why everyone loves it: Roasting vegetables brings out their natural sweetness and gives them so much flavor. This salad is hearty and warm, perfect for when you want something cozy but still healthy. The balsamic glaze adds a lovely sweet-tangy finish.

Recipe 8: Bulgur and Pomegranate Salad

Ready in: 25 minutes
Serves: 4 people

What you need:

• 1 cup coarse bulgur wheat
• 1 1/2 cups boiling water
• 1 cup pomegranate seeds (from 1 large pomegranate)
• 1/2 cup fresh parsley, chopped
• 1/2 cup fresh mint, chopped
• 4 green onions, sliced
• 1/3 cup pistachios, roughly chopped
• 1/4 cup olive oil
• 3 tablespoons fresh lemon juice
• Salt and pepper to taste

How to make it:

1. Place the bulgur in a heatproof bowl and pour the boiling water over it. Cover and let it soak for 15-20 minutes until tender. Drain any excess water and fluff with a fork. Let it cool.
2. In a large bowl, combine the cooled bulgur, pomegranate seeds, parsley, mint, green onions, and pistachios.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss to combine. Taste and adjust seasoning.

Why everyone loves it: This salad is a celebration of textures and colors. The bulgur is chewy, the pomegranate seeds burst with juice, and the pistachios add a fantastic crunch. It is a beautiful side dish for holidays or special dinners.

Recipe 9: Lemon Herb Lentil Salad

Ready in: 40 minutes
Serves: 4 people

What you need:

• 1 cup green or brown lentils, rinsed
• 3 cups water or vegetable broth
• 1 carrot, finely diced
• 1 celery stalk, finely diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh dill, chopped
• 1/4 cup fresh parsley, chopped
• 1/3 cup olive oil
• 3 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

How to make it:

1. Cook the lentils: In a pot, combine lentils and water/broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain and let cool slightly.
2. In a large bowl, combine the warm lentils, carrot, celery, red onion, dill, and parsley.
3. In a jar or small bowl, shake or whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper to make the vinaigrette.
4. Pour the dressing over the lentil mixture and toss to combine. This salad tastes even better after sitting for an hour, as the lentils soak up the dressing.

Why everyone loves it: Lentils are a fantastic source of plant based protein and make a salad feel substantial. The Dijon mustard in the dressing gives it a nice tangy kick. This is my go to salad for meal prep and it holds up beautifully in the fridge for days.

Recipe 10: Carrot Salad with Orange and Raisins

Ready in: 15 minutes
Serves: 4 people

What you need:

• 4 large carrots, peeled
• 1/4 cup raisins
• 1/4 cup walnuts, chopped
• 2 tablespoons fresh orange juice
• 1 tablespoon olive oil
• 1 tablespoon honey or maple syrup
• 1/4 teaspoon ground cinnamon
• Salt to taste
• Orange zest for garnish (optional)

How to make it:

1. Grate the carrots using the large holes of a box grater or a food processor. Place them in a medium bowl.
2. Add the raisins and walnuts to the carrots.
3. In a small bowl, whisk together the orange juice, olive oil, honey, cinnamon, and a pinch of salt.
4. Pour the dressing over the carrot mixture and toss well to combine.
5. Let it sit for 5-10 minutes before serving to allow the raisins to soften slightly. Garnish with a little orange zest if you like.

Why everyone loves it: This salad is sweet, crunchy, and takes just minutes to throw together. It is a fun change from leafy greens and is always a hit with kids. The cinnamon adds a warm, cozy flavor that makes it feel special.

Recipe 11: Classic Italian Panzanella (Bread Salad)

Ready in: 20 minutes (with stale bread)
Serves: 4 people

What you need:

• 4 cups day-old crusty bread (like ciabatta or sourdough), torn into bite-sized pieces
• 3 large ripe tomatoes, cut into chunks
• 1 cucumber, sliced
• 1/2 red onion, thinly sliced
• 1 cup fresh basil leaves, torn
• 1/3 cup extra virgin olive oil
• 3 tablespoons red wine vinegar
• 1 clove garlic, minced
• Salt and black pepper to taste

How to make it:

1. Place the torn bread pieces in a large salad bowl.
2. Add the tomatoes, cucumber, red onion, and basil to the bowl with the bread.
3. In a small bowl or jar, whisk together the olive oil, red wine vinegar, garlic, salt, and pepper.
4. Pour the dressing over the bread and vegetable mixture.
5. Toss everything together very well. Let the salad sit for 10-15 minutes before serving. This allows the bread to soak up the delicious juices from the tomatoes and dressing.

Why everyone loves it: This salad is the ultimate way to use up stale bread. It transforms into something amazing! The bread soaks up all the tomato juices and dressing, becoming soft in the middle but still a little chewy. It’s rustic, hearty, and incredibly flavorful.

Recipe 12: Creamy Cucumber Yogurt Salad (Cacık/Tzatziki Style)

Ready in: 10 minutes (plus chilling)
Serves: 4 people

What you need:

• 2 medium cucumbers
• 1 1/2 cups plain Greek yogurt
• 2 cloves garlic, minced or grated
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh mint, chopped (optional)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt to taste
• A pinch of sumac or paprika for garnish

How to make it:

1. Peel the cucumbers if you prefer. Grate them on the large holes of a box grater.
2. Place the grated cucumber in a clean kitchen towel and squeeze out as much liquid as you can. This step is key for a creamy, not watery, salad.
3. In a bowl, combine the squeezed cucumber, Greek yogurt, garlic, dill, mint, olive oil, lemon juice, and salt. Mix well.
4. Cover and refrigerate for at least 30 minutes to let the flavors blend.
5. Serve chilled, drizzled with a little more olive oil and a sprinkle of sumac or paprika.

Why everyone loves it: This is the coolest, most refreshing salad on a hot day. It’s like eating tzatziki with a spoon! Squeezing the cucumber is my non-negotiable tip. It makes all the difference. I eat it as a salad, a dip, or a sauce for grilled meats.

Recipe 13: Spinach and Citrus Salad with Avocado

Ready in: 15 minutes
Serves: 4 people

What you need:

• 5 oz fresh baby spinach
• 2 oranges or grapefruits, peeled and cut into segments
• 1 ripe avocado, sliced
• 1/4 cup thinly sliced red onion
• 1/4 cup crumbled feta or goat cheese (optional)
• 1/4 cup olive oil
• 2 tablespoons fresh orange juice
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

How to make it:

1. In a large salad bowl, place the baby spinach.
2. Top the spinach with the citrus segments, avocado slices, red onion, and cheese if using.
3. In a small jar, combine the olive oil, orange juice, honey, Dijon mustard, salt, and pepper. Shake vigorously until the dressing is well blended and slightly creamy.
4. Drizzle the dressing over the salad just before serving and toss gently.

Why everyone loves it: The sweet citrus and creamy avocado balance the slight bitterness of the spinach perfectly. The honey-citrus dressing is bright and ties everything together. It’s a vitamin-packed salad that feels both healthy and indulgent.

Recipe 14: Roasted Beet and Goat Cheese Salad

Ready in: 1 hour (mostly roasting time)
Serves: 4 people

What you need:

• 3-4 medium beets (red or golden)
• 4 cups arugula or mixed greens
• 1/2 cup walnuts, roughly chopped
• 4 oz goat cheese, crumbled
• 2 tablespoons balsamic vinegar
• 1/4 cup olive oil
• 1 teaspoon honey
• Salt and pepper to taste

How to make it:

1. Preheat oven to 400°F (200°C). Scrub the beets and wrap each one loosely in aluminum foil. Place on a baking sheet and roast for 45-60 minutes, until tender when pierced with a knife.
2. Let the beets cool until you can handle them. Use a paper towel to rub off the skins. Slice or cube the beets.
3. While the beets roast, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper to make the dressing.
4. To assemble, place arugula on a platter. Top with the roasted beets, chopped walnuts, and crumbled goat cheese.
5. Drizzle with the balsamic dressing right before serving.

Why everyone loves it: The deep, earthy sweetness of the beets with the tangy goat cheese and crunchy walnuts is a legendary combination. Roasting beets is easy and makes them incredibly flavorful. This salad looks stunning with its deep red and white colors.

Recipe 15: Mediterranean Chopped Salad with Lemon Vinaigrette

Ready in: 15 minutes
Serves: 4 people

What you need:

• 1 head of romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 yellow bell pepper, diced
• 1 (15 oz) can chickpeas, rinsed and drained
• 1/2 cup pitted Kalamata olives, halved
• 1/2 cup crumbled feta cheese
• 1/3 cup olive oil
• 1/4 cup fresh lemon juice
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

How to make it:

1. In a very large bowl, combine the chopped romaine, tomatoes, cucumber, bell pepper, chickpeas, olives, and feta cheese.
2. In a small bowl or jar, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper until well combined.
3. Pour the dressing over the salad just before you are ready to eat.
4. Toss everything together until evenly coated and serve immediately.

Why everyone loves it: Chopping everything into similar, bite-sized pieces makes this salad fun and easy to eat. It has a little bit of everything you love about Mediterranean flavors. The lemon vinaigrette is simple but perfect. This is my most-requested salad for potlucks and barbecues.

Recipe 16: Grilled Peach and Halloumi Salad

Ready in: 20 minutes
Serves: 4 people

What you need:

• 2 ripe peaches, pitted and cut into wedges
• 8 oz block of halloumi cheese, sliced
• 5 oz mixed salad greens or arugula
• 1/4 cup fresh basil or mint leaves
• 1/4 cup chopped pecans or walnuts
• 3 tablespoons olive oil, divided
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey
• Salt and pepper to taste

How to make it:

1. Preheat a grill pan or outdoor grill to medium-high heat.
2. Brush the peach wedges and halloumi slices lightly with 1 tablespoon of olive oil.
3. Grill the peaches for 2-3 minutes per side until they have grill marks and are slightly softened. Grill the halloumi for 1-2 minutes per side until golden brown and grill marks appear.
4. In a large bowl or on a platter, arrange the salad greens. Top with the grilled peaches and halloumi. Scatter fresh herbs and nuts over the top.
5. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, balsamic vinegar, honey, salt, and pepper.
6. Drizzle the dressing over the salad and serve immediately while the halloumi is still warm.

Why everyone loves it: Grilling peaches makes them extra sweet and juicy, and halloumi is the squeaky, salty cheese that holds its shape on the grill. The combination is mind-blowingly good. This salad feels like a special restaurant dish but is so simple to make at home.

Recipe 17: Couscous Salad with Roasted Red Pepper and Feta

Ready in: 25 minutes
Serves: 4-6 people

What you need:

• 1 cup couscous
• 1 1/4 cups vegetable broth or water
• 1 cup jarred roasted red peppers, drained and chopped
• 1 cup cucumber, diced
• 1/2 cup crumbled feta cheese
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

How to make it:

1. Bring the broth or water to a boil in a small pot. Remove from heat, stir in the couscous, cover, and let it sit for 5 minutes. Fluff with a fork and let it cool.
2. In a large bowl, combine the cooled couscous, chopped roasted peppers, cucumber, feta, red onion, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper.
4. Pour the dressing over the couscous mixture and stir until everything is well combined.
5. Taste and adjust seasoning. This salad can be served right away or chilled for later.

Why everyone loves it: Couscous cooks in just 5 minutes, making this one of the fastest grain salads you can make. The sweet roasted peppers and salty feta are a classic combo. It’s a fantastic, portable salad for picnics and lunches.

Recipe 18: White Bean and Tuna Salad (No Mayo!)

Ready in: 10 minutes
Serves: 2 as a main, 4 as a side

What you need:

• 2 (5 oz) cans solid white tuna in olive oil, drained
• 1 (15 oz) can cannellini beans, rinsed and drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 3 tablespoons olive oil (use some from the tuna can if you like)
• 2 tablespoons lemon juice
• 1 tablespoon capers, rinsed (optional)
• Salt and pepper to taste

How to make it:

1. In a medium bowl, flake the drained tuna with a fork.
2. Add the beans, tomatoes, olives, red onion, and parsley to the bowl with the tuna.
3. In a small bowl, whisk together the olive oil and lemon juice. Pour over the tuna and bean mixture.
4. Add the capers (if using), and season with salt and pepper. Gently toss everything together until combined.
5. Serve over a bed of greens or with whole-grain crackers.

Why everyone loves it: This is my favorite pantry raid meal. It’s a high-protein, no-cook salad that’s satisfying and full of bold Mediterranean flavors. Using tuna packed in olive oil makes it extra flavorful. It’s a world away from a gloppy tuna mayo sandwich.

Recipe 19: Smoky Roasted Cauliflower Salad with Tahini

Ready in: 40 minutes
Serves: 4 people

What you need:

• 1 large head cauliflower, cut into florets
• 3 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• Salt and pepper
• 4 cups chopped kale or spinach
• 1/4 cup dried cranberries or raisins
• 1/4 cup toasted pine nuts or slivered almonds
• For the tahini dressing: 1/4 cup tahini, 3 tablespoons lemon juice, 1 clove garlic (minced), 3-4 tablespoons warm water, salt.

How to make it:

1. Preheat oven to 425°F (220°C). Toss cauliflower florets with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelized.
2. While cauliflower roasts, make the dressing. Whisk tahini and lemon juice in a bowl (it will thicken). Whisk in garlic and salt. Slowly add warm water, one tablespoon at a time, until you reach a creamy, pourable consistency.
3. In a large bowl, massage the kale with a tiny drizzle of olive oil for 30 seconds to soften it (skip this step if using spinach).
4. Top the greens with the warm roasted cauliflower, dried cranberries, and toasted nuts.
5. Drizzle generously with the tahini dressing and serve.

Why everyone loves it: Roasting cauliflower with smoky spices transforms it into something truly special. The creamy, nutty tahini dressing is the perfect rich contrast to the sweet dried fruit and crunchy nuts. It’s a hearty vegetarian main course.

Recipe 20: Arugula Salad with Figs, Prosciutto, and Parmesan

Ready in: 15 minutes
Serves: 4 people

What you need:

• 5 oz baby arugula
• 6 fresh figs, quartered
• 4 oz prosciutto, thinly sliced
• 1/2 cup shaved Parmesan cheese
• 1/4 cup walnuts, roughly chopped and toasted
• 3 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey
• Salt and black pepper to taste

How to make it:

1. Arrange the arugula on a large serving platter or in a broad bowl.
2. Scatter the quartered figs over the arugula. Tear the prosciutto slices into pieces and arrange them over the salad.
3. Top with shaved Parmesan and toasted walnuts.
4. In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper until emulsified.
5. Drizzle the dressing over the salad just before serving.

Why everyone loves it: This salad is the definition of elegant simplicity. The peppery arugula, sweet figs, salty prosciutto, and savory Parmesan create an incredible balance of flavors and textures. It’s a perfect starter for a dinner party or a luxurious light lunch.

Your Guide to Building an Endless Mediterranean Salad

You do not always need a recipe. Here is my simple formula for creating your own amazing Mediterranean salad anytime:

1. The Base (Choose 1-2): Start with greens (romaine, spinach, arugula) or a grain/bean (quinoa, farro, couscous, lentils, chickpeas).
2. The Crunch (Add 2-3): Cucumber, bell pepper, radish, red onion, carrot, fennel, or nuts/seeds.
3. The Creamy/Salty (Add 1-2): Feta, goat cheese, halloumi, avocado, or olives.
4. The Sweet Pop (Optional): Fresh fruit (orange, pomegranate, apple), dried fruit (raisins, cranberries), or roasted veggies (beets, squash).
5. The Protein (Optional for a main): Grilled chicken, shrimp, tuna, falafel, or a hard-boiled egg.
6. The Freshness (Always add!): A big handful of fresh herbs, parsley, mint, dill, or basil.
7. The Dressing: Shake together 3 parts olive oil + 1 part acid (lemon juice or vinegar) + a pinch of salt, pepper, and any dried herb (oregano is classic).

Conclusion

I hope these 20 salads have shown you that a bowl of greens can be the most exciting part of your meal. Mediterranean salads are not an afterthought, they are a celebration of what is fresh, flavorful, and nourishing.

The best part is that you can mix and match. Love the dressing from the Quinoa Salad? Try it on the Chopped Salad. Enjoy the Grilled Peach idea? Try it with the Watermelon Feta formula.

Start with one that catches your eye, and soon you will be creating your own vibrant combinations. Happy tossing