7 Salads for the Mediterranean Diet That Are Delicious and Substantial

Mediterranean food culture treats the salad bowl as a meal, not a side. Built on vegetables, legumes, whole grains, herbs and olive oil—with seafood, eggs or a little cheese for protein—these seven salads are satisfying enough for lunch or dinner. Each one keeps to the spirit of the Mediterranean diet: plenty of plants, healthy fats, modest portions of animal protein, and bright flavor.

Chickpea, Tuna and Olive Salad

Quality canned tuna, briny olives and creamy chickpeas make a pantry-first salad that eats like a main. The legumes provide fiber and slow, steady energy; the fish brings protein and omega-3s.

Ingredients

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (5 to 7 oz) tuna packed in olive oil, drained and flaked
• 1 cup cherry tomatoes, halved
• 1/4 small red onion, thinly sliced
• 1/3 cup mixed olives, pitted and chopped
• 2 tbsp capers (optional)
• 1/4 cup flat-leaf parsley, chopped
• 3 tbsp extra-virgin olive oil
• 1 to 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• Sea salt and black pepper

Instructions

1. In a large bowl, combine chickpeas, tuna, tomatoes, onion, olives, capers and parsley.
2. In a small jar, shake olive oil, lemon juice, Dijon, salt and pepper.
3. Toss salad with dressing. Adjust lemon and salt to taste. Serve at room temperature.

Horiatiki-Style Salad with Farro

The classic Greek village salad skips lettuce; it is tomatoes, cucumber, green pepper, red onion, olives and feta. Warm farro adds whole-grain heft.

Ingredients

• 1 cup farro, rinsed
• 2 large tomatoes or 2 cups cherry tomatoes, chopped
• 1 cucumber, chopped
• 1 green bell pepper, sliced
• 1/4 small red onion, thinly sliced
• 1/3 cup Kalamata olives
• 6 oz feta, cut into slabs
• 4 tbsp extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• Sea salt and black pepper

Instructions

1. Cook farro in salted water until tender, 15 to 25 minutes depending on type. Drain well.
2. In a large bowl, combine tomatoes, cucumber, pepper, onion, olives and warm farro.
3. Drizzle with olive oil and vinegar. Season with oregano, salt and pepper. Toss.
4. Top with feta slabs. Drizzle a little more olive oil. Serve warm or room temp.

Lentil, Roasted Pepper and Feta Salad

Brown or French green lentils hold their shape and absorb flavor. Peppers, herbs and feta bring sweetness and lift.

Ingredients

• 1 cup French green (du Puy) or brown lentils, rinsed
• 1 bay leaf
• 1 jar (12 oz) roasted red peppers, drained and sliced
• 1 cucumber, chopped
• 3 scallions, thinly sliced
• 1/4 cup parsley, chopped
• 2 tbsp mint, chopped
• 4 oz feta, crumbled
• 4 tbsp extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 small garlic clove, grated
• 1/2 tsp ground cumin
• Sea salt and black pepper

Instructions

1. Simmer lentils with bay leaf in plenty of salted water until just tender, 18 to 25 minutes. Drain and cool slightly; discard bay leaf.
2. Whisk olive oil, vinegar, garlic, cumin, salt and pepper.
3. In a bowl, combine lentils, peppers, cucumber, scallions, parsley and mint. Add dressing and toss.
4. Fold in feta and serve slightly warm or at room temperature.

Roasted Eggplant and Tomato Salad with Tahini-Yogurt

Roasting eggplant concentrates its flavor and turns the flesh silky. A lemony tahini-yogurt anchors the dish; herbs and nuts finish.

Ingredients

• 2 medium eggplants, cut into 1-inch cubes
• 2 cups cherry tomatoes
• 4 tbsp extra-virgin olive oil, divided
• Sea salt and black pepper
• 3/4 cup Greek yogurt
• 2 tbsp tahini
• 1 tbsp lemon juice, plus more to taste
• 1 small garlic clove, grated
• Water, as needed to thin
• 2 tbsp dill, chopped
• 2 tbsp parsley, chopped
• 1/4 cup toasted pine nuts (or almonds)

Instructions

1. Heat oven to 425°F. Toss eggplant with 2 tbsp oil, salt and pepper on a sheet pan. Roast 20 to 25 minutes until browned; toss once.
2. Add tomatoes to the pan with remaining 2 tbsp oil and roast 8 to 10 minutes more until blistered.
3. Whisk yogurt, tahini, lemon and garlic with a splash of water until pourable. Salt to taste.
4. Spoon sauce onto a platter. Top with eggplant and tomatoes. Scatter dill, parsley and nuts. Finish with lemon and olive oil.

Kale, White Bean and Lemon-Anchovy Salad

Tuscan kale stands up to bold dressing and time. Beans and whole-grain croutons make it a full meal.

Ingredients

• 1 large bunch Tuscan (lacinato) kale, stems removed, leaves thinly sliced
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 small fennel bulb, cored and thinly sliced
• 2 cups whole-grain bread cubes
• 5 tbsp extra-virgin olive oil, divided
• 2 to 3 anchovy fillets, minced (or 1 tbsp capers for vegetarian)
• 2 tbsp lemon juice, plus zest of 1 lemon
• 1 small garlic clove, grated
• 1/4 cup finely grated Parmesan, plus more to finish
• Sea salt and black pepper

Instructions

1. Toast croutons: Toss bread with 2 tbsp oil, salt and pepper. Bake at 375°F until crisp, 8 to 12 minutes.
2. Make dressing: Whisk remaining 3 tbsp oil with lemon juice and zest, anchovy (or capers), garlic, Parmesan, salt and pepper.
3. In a large bowl, massage kale with half the dressing until slightly softened, 30 to 60 seconds.
4. Fold in beans and fennel. Add remaining dressing and croutons. Toss and finish with extra Parmesan.

Bulgur, Shrimp and Arugula Salad with Citrus

Bulgur cooks quickly and brings a nutty base. Citrus and arugula keep it bright; warm shrimp make it dinner.

Ingredients

• 1 cup fine or medium bulgur
• 1 1/4 cups boiling water or broth
• 8 oz arugula
• 2 oranges or 1 large grapefruit, segmented (save 2 tbsp juice)
• 1 avocado, sliced
• 1 lb shrimp, peeled and deveined
• 1 tsp smoked paprika
• 1 garlic clove, minced
• 3 tbsp extra-virgin olive oil, divided
• 1 tbsp lemon juice
• Red pepper flakes, to taste
• Sea salt and black pepper

Instructions

1. Combine bulgur and boiling water in a bowl. Cover 15 to 20 minutes until tender; fluff and cool.
2. Toss shrimp with paprika, garlic, 1 tbsp oil, salt and pepper. Sauté over medium-high heat until just opaque, 3 to 4 minutes.
3. Whisk remaining 2 tbsp oil with lemon juice, reserved citrus juice, red pepper flakes, salt and pepper.
4. In a large bowl, combine bulgur, arugula, citrus segments and avocado. Add shrimp and dressing. Toss gently.

Sardine, Potato and Parsley Salad

Tinned sardines are a Mediterranean staple, and potatoes make the meal. Mustard, lemon and herbs keep it sharp and satisfying.

Ingredients

• 1 1/2 lb small potatoes
• 2 cans (about 4 oz each) sardines in olive oil, drained
• 1/2 cup parsley, chopped
• 2 celery stalks, thinly sliced
• 1/4 cup cornichons, sliced
• 3 tbsp extra-virgin olive oil
• 1 1/2 tbsp lemon juice
• 1 tbsp whole-grain mustard
• Sea salt and black pepper

Instructions

1. Boil potatoes in salted water until tender, 12 to 15 minutes. Drain, cool slightly and slice.
2. While warm, toss potatoes with olive oil, lemon juice, mustard, salt and pepper.
3. Gently fold in sardines, parsley, celery and cornichons. Taste and adjust seasoning. Serve slightly warm or room temperature.

How to Build Your Own

The pattern behind these salads is simple: start with a generous amount of vegetables, add a legume or whole grain for backbone, include seafood, eggs or a little cheese if you like, and finish with herbs, lemon and good olive oil. Season boldly. Let the olive oil do its quiet work. And don’t be afraid to make extra—most of these hold well for tomorrow’s lunch.

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