10-Minute Healthy Tomato Feta Salad
A refreshing Mediterranean salad featuring juicy heirloom tomatoes, tangy feta, and fresh herbs, drizzled with a light olive oil and red wine vinegar dressing. Quick, nutritious, and perfect as a side or light meal.
Equipment
- 1 sharp chef’s knife
- 1 Cutting Board
- 1 Small Mixing Bowl
- 1 mason jar or small jar (for dressing)
- 1 serving plate (oval or round)
Ingredients
Salad
- 2 large Heirloom Tomatoes sliced
- ½ small Red Onion thinly sliced (or ¼ large onion)
- ½ cup Feta Cheese cut into chunks
- 1 tablespoon Fresh Parsley chopped
- 1 tablespoon Fresh Mint chopped
Dressing
- 3 tablespoons Extra Virgin Olive Oil
- 1½ tablespoons Red Wine Vinegar
- ½ teaspoon Kosher Salt
- ½ teaspoon Dried Oregano
- ¼ teaspoon Freshly Ground Black Pepper
Instructions
- Prepare the Tomatoes: Start by selecting two large, ripe heirloom tomatoes. Wash them thoroughly under cold running water to remove any dirt or residue. Pat them dry gently with a clean kitchen towel. Using a sharp chef’s knife, slice the tomatoes evenly into approximately 1/3-inch thick rounds. Try to maintain uniform thickness to ensure even layering and a beautiful presentation. Arrange the slices in a single, overlapping layer on a large oval or round serving plate.
- Slice the Red Onion: Take half of a small red onion (or one-quarter of a large one) and peel off the outer skin. Cut the onion in half from root to tip, then slice it into thin half-moon or crescent shapes. Spread the onion slices evenly over the tomato layer. This adds a mild, slightly sweet flavor that balances the acidity of the tomatoes.
- Chop the Fresh Herbs: Wash and pat dry one tablespoon each of fresh parsley and fresh mint. Remove any thick stems. Finely chop the leaves and sprinkle them evenly over the tomato and onion layers. The parsley adds a fresh, grassy note, while the mint contributes a subtle cooling flavor that enhances the Mediterranean character of the salad.
- Add Feta Cheese Chunks: Take ½ cup of good-quality feta cheese and break it into medium-sized chunks. Scatter the feta pieces over the tomatoes, onions, and herbs. The creamy, tangy feta contrasts beautifully with the juicy tomatoes and fragrant herbs, creating a well-balanced texture and flavor profile.
- Prepare the Dressing: In a small mason jar or mixing bowl, combine 3 tablespoons of extra virgin olive oil, 1½ tablespoons of red wine vinegar, ½ teaspoon kosher salt, ½ teaspoon dried oregano, and ¼ teaspoon freshly ground black pepper. Secure the lid of the mason jar tightly and shake vigorously until all ingredients are fully emulsified, or whisk thoroughly if using a bowl. This dressing is light, flavorful, and enhances all the ingredients without overpowering them.
- Drizzle Dressing Over Salad: Slowly pour the prepared dressing evenly over the salad, ensuring each tomato slice gets a touch of the olive oil mixture. The dressing should coat the ingredients lightly, adding richness while letting the freshness of the vegetables shine through.
- Serve Immediately: This salad is best served immediately after assembling to preserve the freshness of the tomatoes and the crispness of the onions and herbs. Use a spatula or salad servers to transfer portions to individual plates. The combination of juicy tomatoes, creamy feta, fragrant herbs, and lightly seasoned dressing creates a vibrant, refreshing salad perfect for any meal.
- Optional Presentation Tips: For a more visually appealing presentation, layer the tomato slices in a circular pattern and alternate herbs and feta on top. Garnish with a few whole mint leaves or a light sprinkle of extra oregano. This not only enhances flavor but also gives your salad a professional, restaurant-style look.
Notes
- Choose ripe, firm heirloom tomatoes for maximum flavor and juiciness.
- Use high-quality feta cheese for the best creamy texture and tangy taste.
- Fresh herbs like parsley and mint elevate the salad’s aroma and freshness.
- Dressing can be made ahead and stored in the fridge for up to a week.
- This salad is naturally vegetarian, low-carb, and high in fiber and healthy fats.
