This Mediterranean parsley and tomato salad has never failed to complement Middle Eastern and Mediterranean meals in my multicultural kitchen. The best part is, you can pair it with any simple everyday dishes to give them an extra boost of flavor, freshness, and nutrition!
Table of Contents
- About this Mediterranean parsley and tomato salad
- Why You’ll Love This Salad
- Ingredients Needed
- Flavor & nutrition variation
- Grain Options to Add to Your Parsley and Tomato Salad
- What to Serve With This Fresh Parsley Salad
- Reasons to Love Parsley – The Health Benefits of Parsley
- Storage Tips
- Other Mediterranean-Inspired Salad
- Other Summer Salad Packed with Flavors & Nutritious
About this Mediterranean parsley and tomato salad
This parsley and tomato salad is inspired by a sandwich filling I had in Iran, where my husband’s family live. Many Persian-style sandwiches are filled with parsley, onion, and slices of tomato. Even without sauce, Piyaz Jaafari (Persian for curly parsley and onion) adds a bold, fresh flavor that makes up for the heaviness of sauces. And with fresh olives in abundance, I never missed adding them.
I extend it beyond the sandwich filling! Just like the famous Arabic parsley salad, tabbouleh (only without bulgur), this version parsley and tomato salad is a flavor-packed way to boost both freshness and nutrition.
Recipe Highlight:
If you have tried the famous Tabbouleh or Tabouli, this version of parsley, tomato, and onion salad is made with a Mediterranean twist, with olives and without bulgur! I’m using cherry tomatoes to achieve that perfect balance of sweet, sour, and salty in the most natural way.
Managing my health condition means prioritizing a diet rich in antioxidants. I like to make meals that are both healing and packed with natural flavors (so I can avoid processed condiments as much as I can).
Why You’ll Love This Salad
Packed with fresh flavor – I really can’t stress this enough. The sweet cherry tomatoes, tangy lemon juice, the sharp kick of parsley, and briny olives will tease your taste buds!
Highly nutritious – Parsley generally is rich in minerals, vitamins, fiber, and antioxidants. I mentioned the highlights of parsley below.
Versatile – Over time, I’ve found myself serving this parsley salad with all sorts of dishes, sandwiches, shakshuka, rice dishes, and grilled meat.
Ingredients Needed
- Curly Parsley – Curly parsley is what makes it punchy. You may have seen Italian parsley in other versions of Mediterranean parsley and tomato salads, it really depends on your preference!
- Tomatoes – I prefer using cherry tomatoes for their juiciness and natural sweetness. It makes salad much more interesting!
- Onion – Go for red onion for the flavor.
- Olives – I use pitted olives in brine. Since they’re already salty, I only add just alittle salt to this recipe.
- Extra virgin olive oil – Use the best cold-pressed extra virgin olive oil you can find.
- Lemon – You can use vinegar too for the tanginess. White condiment makes a great substitute for this salad if I’m out of lemons or need a quick fix!
- Salt – Just a touch to season.
Flavor & nutrition variation
- Capers – A substitute to consider if you don’t have olives.
- Cheese – Add feta or goat cheese creamy addition. These may be salty, so adjust the salt accordingly.
- Molasses – Add grape, date, or pomegranate molasses for an extra sweetness.
- Fruit – Sometimes I toss in some chopped apple to add natural sweetness. It gives extra fiber too!
Grain Options to Add to Your Parsley and Tomato Salad
For more filling options, adding extra nutrients, or even turning this salad into a complete meal, consider these wholesome ideas!
- Bulgur – The Lebanese and Syrian parsley salad mostly uses bulgur. It adds an additional fiber in a filling way.
- Quinoa adds both complete protein and carbs to the salad. I like using tricolor quinoa for a boost of antioxidants.
- Barley makes a hearty substitute. Yotam Ottolenghi uses barley in his Israeli parsley salad. It’s one nourishing grain to keep in rotation!
- Farro – This ancient grain originated in the Middle East and spread to the Mediterranean. It’s a healthy choice of grains to use in parsley salad that is also rich in minerals and fiber.
- Couscous – Try it the Moroccan way. Plain or flavored, it will make a savory and filling salad.
What to Serve With This Fresh Parsley Salad
- As a side salad to any protein – My favorite simple protein to pair with this salad is shakshuka.
- With chicken or beef kabob – Whether in a sandwich or rice dishes, the zestiness of the salad pairs perfectly with any grilled meat.
- As a sandwich filling –In Iran, parsley, tomato, and onion are a classic filling for cutlet or ham sandwiches. This salad is tasty on its own. I found that you don’t even need much extra sauce (ketchup) with this as a filling.
Other ways to enjoy Parsley and tomato salad
- Next to barbecue – A simple way to make your summer grilling well-balanced. I like how it tempers the meaty flavor.
- As a side to Middle Eastern/Mediterranean recipes.
Reasons to Love Parsley – The Health Benefits of Parsley
- Parsley is loaded with vitamins A, C, and K, especially vitamin C. According to USDA data, 1 cup of fresh parsley (about 60g) provides over 133 mg of vitamin C, that is more than 140% of the daily value and actually more than an orange. (USDA -Parsley)
- Parsley is rich in antioxidants and flavonoids. These natural compounds are being studied for their role in reducing inflammation and supporting overall wellness.
- Parsley provides a good amount of vitamin K, which plays an important role in bone health. Research (01) shows that vitamin K supports bone-building cells (osteoblasts) and helps maintain bone density.
- Parsley contains folate, a nutrient linked to heart health. Studies suggest (02) that folate may help reduce risk factors associated with heart disease.
Storage Tips
This Parsley salad stays crisp and fresh in the refrigerator for up to 3 days. I find it even tastier the next day! For best results, store it in an airtight container to keep it fresh, and give it a quick mix before eating.
Other Mediterranean-Inspired Salad
Other Summer Salad Packed with Flavors & Nutritious
Mediterranean Parsley and Tomato Salad
3
pax10
minutes10
minutesA Mediterranean-style parsley, tomato, and onion salad with olives.
Ingredients
100 g Fresh curly parsley – Chopped thinly
150 g Cherry tomatoes – Cut into small wedges
100 g Onion /1 medium-sized – Diced thinly
50 g Olives in brine – Sliced
2 tbsp Freshly squeezed lemon juice
1/4 tsp Salt
1 tbsp Olive Oil
Directions
- Combine chopped vegetables in a big bowl.
- In a separate small bowl, mix together olive oil, lemon juice, and salt. Whisk until the salt is fully dissolved.
- Pour the dressing into the salad bowl and mix well.
Notes
🥣 Did you try this recipe? Let me know your thoughts in the comments below.
One Response
Great idea!
I just harvested last of tomatoes from garden, going to try this recipe!