Vegan Mediterranean Salad
Vegan Mediterranean Salad
Crisp cucumber, juicy tomatoes, briny olives and creamy vegan feta in a lemon-oregano dressing — fully vegan, no-cook, 15 minutes
This vegan Mediterranean salad is the Greek classic, minus the dairy. Crunchy cucumber, sweet cherry tomatoes, sharp red onion, both kinds of olives, and cubes of creamy vegan feta — all glossed in lemon, oregano and good olive oil.
No cooking, 15 minutes, and it only gets better as it sits. Serve it as a side, pile it on grains, or eat the whole bowl standing at the counter.
Why you'll love this Mediterranean salad
- The Greek classic — fully vegan, nobody misses the dairy
- No-cook, 15 minutes, one big bowl
- Creamy vegan feta cubes that actually taste like feta
- Briny Kalamata and green olives, crisp cucumber, sweet tomatoes
- Lemon-oregano dressing that doubles as a marinade
- Better after a 10-minute rest — make it ahead with confidence
Health notes
- Olive oil: Extra-virgin olive oil is the cornerstone of the Mediterranean diet for heart health.
- Olives: Healthy monounsaturated fats plus polyphenols — in delicious, briny form.
- Cucumber & tomato: Hydrating, vitamin-rich, and best at room temperature.
- Red onion: Quercetin-rich sharpness — a quick salt rest mellows the bite.
- Oregano & lemon: Classic aromatics with well-studied anti-inflammatory properties.
Key element — dress it, then wait
Don't serve this salad the second it's tossed. Ten minutes of rest lets the salt pull juices from the tomatoes and cucumber — those juices mingle with the olive oil and lemon and become the dressing. Resting is the recipe.
Ingredients
Salad
- 1 large English cucumber, cut into chunks
- 2 cups cherry tomatoes, halved
- ½ red onion, thinly sliced
- ¾ cup Kalamata olives
- ½ cup green olives
- 1 block (7 oz) vegan feta, cut into cubes
- ¼ cup chopped fresh parsley (or dill)
Lemon-oregano dressing
- ⅓ cup extra-virgin olive oil
- 3 Tbsp fresh lemon juice
- 1 Tbsp red wine vinegar
- 1 tsp dried oregano
- 1 clove garlic, minced
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
- Pinch of red pepper flakes (optional)
Swaps
- More protein: Add a can of drained chickpeas — still fully Mediterranean.
- Avocado: One diced avocado added just before serving — creamy, rich.
- Capers: A tablespoon of capers doubles down on the briny punch.
- Grains: Serve over cooked quinoa or farro to turn it into dinner.
Instructions
| 1 | Chop the vegetables. Cut the cucumber into bite-size chunks, halve the cherry tomatoes, and slice the red onion paper-thin. Big, rustic pieces — this is not a fussy salad. |
| 2 | Build the bowl. Add the cucumber, tomatoes and red onion to a large serving bowl. Scatter over both kinds of olives and the vegan feta cubes. |
| 3 | Whisk the dressing. In a small bowl or jar, whisk the olive oil, lemon juice, red wine vinegar, oregano, garlic, salt, pepper and red pepper flakes until emulsified. |
| 4 | Dress gently. Pour the dressing over the salad and toss gently — you want the feta cubes to stay intact, not crumble into the bowl. |
| 5 | Rest 10 minutes. Let the salad sit at room temperature for 10 minutes. The salt draws juices from the tomatoes and cucumber, and those juices become part of the dressing. |
| 6 | Finish and serve. Scatter over the parsley, toss once more, taste for salt, and serve. Crusty bread for the bowl juices is strongly encouraged. |
Pro tips
- Salt the onion slices and rest 5 minutes before adding — it mellows the raw bite.
- English cucumber needs no peeling or seeding; regular cucumber benefits from both.
- Keep tomatoes at room temperature — fridge-cold tomatoes taste like nothing.
- Not all vegan fetas are equal — tofu-based blocks hold their cube shape best.
- Make the dressing up to a week ahead; the salad itself is best within 2 days.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 180 |
| Protein | 4g |
| Net carbohydrates | 10g |
| Total carbohydrates | 13g |
| Fiber | 3g |
| Total fat | 15g |
| Sodium | 480mg |
Estimates based on olive oil, olives, vegan feta and fresh vegetables. Exact macros vary with portions and brands.
Variations
Chickpea
Add a drained can of chickpeas — more protein, still unmistakably Mediterranean.
Quinoa bowl
Serve over warm cooked quinoa — turns the side into a full dinner.
Roasted pepper
Add sliced jarred roasted red peppers — sweet, smoky, gorgeous.
Avocado
Fold in one diced avocado just before serving — creamy against the briny olives.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Cucumber softens by day two — still delicious |
| Freezer | Not recommended | Fresh vegetables don't survive freezing |
| Make ahead | Morning-of | Chop and dress up to 4 hours ahead; add feta and herbs at serving time |
FAQ
Test your knowledge
5 quick questions about this Mediterranean salad
1. Protein per serving?
2. Net carbs per serving?
3. How long does the whole recipe take?
4. Why rest the dressed salad 10 minutes before serving?
5. What's in the lemon-oregano dressing?
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