Anti-inflammatory/ Dinner/Supper/ Salads/ Vegan/ Vegetarian

Mediterranean Salad with Lemon Caper Vinaigrette

Salad with red bell pepper slices, avocado slices, olives and almonds with kale in a white bowl.

Once the weather starts to heat up, salads become a bigger part of the menu.   But it doesn’t mean you want to spend a bunch of time chopping and fixing a meal does it?

This salad is:

  • filling (all you need in a meal),
  • Sweet,
  • refreshing,
  • briny
  • smooth mouth feel
  • fills you up and keeps you full for hours
  • takes only 5 minutes to prepare-  how awesome is that?

Let’s start off with the lemon caper vinaigrette,

lemon, capers dijon mustard in a jar and avocado oil all sitting on marble counter.

Lemon Caper Vinaigrette

the lemon is refreshing and provides needed acidity. Yes, this is a huge lemon from the backyard, no worries you don’t need this big of lemon!

Capers are fun, salty briny, toss in a bit of dijon mustard and drizzle a bit of avocado or olive oil. You can add a touch of sweetness with cassava syrup (natural sweetener) or coconut sugar.

See? it’s almost done!

You can put the ingredients in a small canning jar, put on the lid a couple of shakes is all you need.  If you are weaning oil from your diet, put 1/2 avocado in blender with lemon juice and dijon mustard.  Toss in the capers after it has blended up and the salad is almost ready.

If you are wondering what is cassava syrup? It is a part of cassava tuber, you may know of it by tapioca… cassava syrup is great to use instead of sugar especially if you are following an auto-immune diet.

Now for the salad, Red Russian kale, which you might wonder why don’t they call it purple Russian kale?  Who knows?

kale, red bell pepper, avocado, almonds and red and green olives in a white cup.

See? This is all there is to it!

You may find it at a local farmer’s market.   You could also use arugula, or any baby salad mix.  This kale feels a bit like velvet, it is soft, the purple stem and veins are gorgeous! It adds sexiness to any salad. Hold on to the middle stem and pull the leaves down to remove them from the bitter stem.

The olives are mixed red and green pitted briny Mediterranean ones  that I found at Sprouts Market olive bar.   Red bell pepper adds sweetness; almonds nourish you with added  protein and the avocado slices impart healthy fat.

person pouring salad dressing on a salad in a white bowl.

Mediterranean Salad with Lemon Caper Vinaigrette

With the blend of protein and healthy fat the salad will stick with you for hours.  There you have it, a whole nutritious meal in a salad!

What is your favorite quick go-to salad?  You can comment by clicking on that tiny blip in the right corner of your screen, it will get bigger as you text.

Save the salad for later by clicking on the Pinterest bar and follow me on Pinterest ok?


Mediterranean Salad with Lemon Caper Vinaigrette

Easy healthy salad recipe that takes 5 minutes to make with red bell peppers, avocado, almonds and briny olives with a lemon caper vinaigrette.  

Course 5 minute dinner, Salad
Cuisine American, Mediterranean
Keyword easy vegan salad recipe, easy healthy salad recipe, 5 minute meal recipe, lemon caper vinaigrette
Prep Time 5 minutes
Total Time 5 minutes
Servings 1


Lemon Caper Vinaigrette

  • 1 lemon, juiced ( 2-3 tablespoons juice)
  • 1 tablespoon avocado or extra virgin olive oil*
  • 2 teaspoons (optional) cassava syrup or sugar
  • 1 tablespoon capers

Mediterranean Salad

  • 2 cups Clean Red Russian kale, torn off middle stem or use other lettuce or arugula
  • 3-4 slices organic red bell pepper
  • 1/2 avocado, sliced
  • 6 Mediterranean olives, pitted or use kalamata olives
  • 1/4 cup almonds


Lemon Caper Vinaigrette

  1. Put lemon juice, oil and optional cassava syrup or sugar and capers in small canning jar, shake few times to emulsify.  

Mediterranean Salad

  1. Put Kale  or other salad green in bottom of your salad bowl, add slices red bell pepper, avocado slices, olives and almonds.  

    Pour lemon caper vinaigrette over salad. 


    person pouring salad dressing on a salad in a white bowl.

Recipe Notes


* blend 1/4 avocado with lemon in a blender if eliminating oil from your diet.  


Tear kale from middle stem by holding onto stem with one hand and pulling leaves down with your other hand.  Tear into large pieces. 







These are affiliate links which means I will get a tiny percentage of the purchase price but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

Products used in this recipe:

Capers, these are organic and deliciously briny!


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