I call this the Real Deal Mediterranean Salad because the first words my taste tester who just returned from a 2-year stay in Jerusalem said was “That’s the real deal!”  Actually, to be honest, his first words were “That is fantastic.”  THEN he made the real deal comment.  I was trying to be humble, but let’s be honest – when you have a winner, you have a winner.  KIDDING…but only kind of.

The typical FODMAP containing ingredients in this type of salad are garlic and red onion.  We sidestep the garlic by adding garlic infused oil, and the red onion I simply omitted.  Normally, when you take out a strong flavor – such as onions – it’s best not to try to find something that tastes just like the discarded ingredient so much as you want to try to add a different strong flavor- (think capers, anchovies, etc).   This time I omitted the strong red onion flavor altogether to let the olives to their thing.  Not as tart as traditionally done, but I think it really let the playfulness of the herbs, and subtle sweet of the bell pepper shine through.   And, yes – I said “playfulness of the herbs.”  I hear you mocking.  Just try the recipe…

Mise en place
Mise en place

low fodmap mediterranean salad by Dishin' It Out




15 minTotal Time

Save RecipeSave Recipe


  • 10-12 oz grape tomatoes, halved
  • ¼ tsp kosher salt
  • 2 tablespoons red wine vinegar
  • **1/4 cup total extra virgin olive oil + garlic oil**
  • 1 orange bell pepper, seeded and cut into 1-inch chunks
  • ½ cucumber, halved then thinly sliced
  • 1 cup kalamata olives, pitted
  • 1/4 cup fresh dill, roughly chopped
  • 1/4 cup fresh mint, roughly chopped
  • ? cup crumbled feta cheese


  1. In a large mixing bowl, whisk  salt and vinegar while slowly drizzling in the olive and garlic oil mixture.  Toss in orange bell pepper, cucumber, olives, and herbs to your newly made vinaigrette and mix well to evenly coat the veg.  Let marinate for 10 minutes.
  2. Add the tomatoes and feta, and toss gently to combine. Taste it (just a taste- I know it will be hard to stop) and add salt and pepper to your liking.  This salad is best served right away, otherwise it gets soupy and the veg starts looking a little sad.  Thankfully it's so delicious, you don't have to worry about leftovers...


**Ingredient note:  The proportion of olive oil to garlic oil depend on the strength of your garlic oil.  I used the Trader Joe's Garlic Oil which is STRONG, so I did a 1:1 ratio - 2 T olive oil and 2 T garlic oil.  Again, this is to make the salad truly low FODMAP.  If you don't have any tummy issues, you can use 1/4 c olive oil and mince in 1 clove garlic.

Try to stop eating it. No, really.
Try to stop eating it. No, really.

Author: dishinitout

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