Marinated Vegetable Salad

Marinated Vegetable Salad is a vibrant, crunchy dish where fresh or lightly blanched vegetables are soaked in a flavorful dressing, often featuring olive oil, vinegar, and herbs. It typically includes ingredients like cucumbers, tomatoes, bell peppers, onions, and olives, and is a staple in Mediterranean and Middle Eastern cuisines. The marinating process allows the vegetables to absorb the tangy, savory flavors, making it a refreshing side or light meal.

🍳 View the full Marinated Vegetable Salad recipe →

🍽️ Nutrition at a glance

This salad is generally low in calories, high in fiber, and rich in vitamins like vitamin C and K from the fresh vegetables. It's typically low in fat and protein, with most calories coming from the vegetables themselves and a modest amount from the oil-based dressing, making it a nutrient-dense, hydrating option.

Nutrition breakdown

Calories	120 kcal
Protein	2.5 g
Carbs	14 g
Fat	7 g
Fiber	4 g
Sugar	6 g
Sodium	480 mg
Vitamin C	35 mg
Vitamin A	120 mcg
Vitamin K	45 mcg
Folate	60 mcg
Potassium	320 mg
Magnesium	25 mg
Iron	1.5 mg
Calcium	50 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, marinated vegetable salads are a cornerstone of Mediterranean diets, known for their heart-healthy benefits and emphasis on fresh, seasonal produce. Nutritionally, the marinating process not only enhances flavor but can also increase the bioavailability of certain antioxidants in the vegetables, making them even more beneficial for health.