What is a traditional Greek salad?
A traditional Greek salad is a simple dish made from a variety of vegetables, including cucumbers, tomatoes, bell peppers, onions, and olives. The vegetables are usually crisp-tender and served cold on top of a bed of lettuce. Traditional Greek salads also include feta cheese, which adds a salty tang that pairs well with the fresh vegetables and dressed typically with olive oil seasoned with salt and oregano.
This recipe is an American-style Greek salad, i.e. a lettuce salad with Greek-inspired ingredients. Most of the ingredients used in this recipe are standard elements of this American-style salad, the only exception is there is no olive in it.
Greek salad Calories
A traditional Greek salad has between 230 and 460 calories depending on the ingredients you choose to include in it. It also has between 8 and 25 grams of fat and between 2 and 7 grams of saturated fat per serving.
What’s in a Greek Salad
A traditional Greek salad, also known as Horiatiki, is a refreshing dish that is a staple in Mediterranean cuisine. The basic ingredients of a Greek salad include ripe tomatoes, cucumbers, green bell peppers, red onions, Kalamata olives, and feta cheese.
The dressing typically consists of olive oil, red wine vinegar, lemon juice, oregano, and sometimes a touch of garlic. This delightful mix of flavors and textures creates a perfect balance between tangy, salty, and savory, making it a popular choice for a light meal or a side dish.
Greek Salad Vegan Recipe and Idea
A vegan version of a Greek salad is easy to create, while still preserving the flavors and textures that make this dish so popular. To make a Greek salad vegan, simply substitute the feta cheese with a dairy-free alternative. Some great vegan feta cheese options are made from almond, tofu, or coconut-based ingredients, and can be found at many health food stores or online.
You can also make your own vegan feta by marinating crumbled firm tofu in a mixture of lemon juice, nutritional yeast, garlic powder, and salt.
The calories in a serving of this healthy Greek salad recipe will be relatively low: The average serving has around 115 Calories.
This recipe yields 4 servings.
Healthy Greek Salad Recipe without Olives (South Beach Phase 1) | dietplan-101.com
Greek Salad Ingredients:
- 6 oz (170 g) romaine lettuce (torn into bite-sized pieces)
- 1 tomato (seeded & chopped)
- 1/2 medium red onion (sliced)
- 1 cucumber (peeled, seeded & chopped)
- 3 oz (85 g) crumbled low-fat feta cheese
Easy greek salad dressing recipe:
- 2 1/2 tbsps extra virgin olive oil
- 1/2 lemon (juiced)
- 1 tsp dried oregano
- 3/4 tsp salt
- 1 sachet sweetener
How to make greek salad:
- Whisk together ingredients for salad dressing in a large salad bowl.
- Add in lettuce, tomato, onion, cucumber, and crumbled feta, and toss until well mixed.
- Serve.
Greek Salad Recipe – American-style
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Ingredients
- 6 oz 170 g romaine lettuce (torn into bite-sized pieces)
- 1 tomato seeded & chopped
- ½ medium red onion sliced
- 1 cucumber peeled, seeded & chopped
- 3 oz 85 g crumbled low-fat feta cheese
Easy Greek Salad Dressing Recipe:
- 2 ½ tbsps extra virgin olive oil
- ½ lemon juiced
- 1 tsp dried oregano
- ¾ tsp salt
- 1 sachet sweetener
Instructions
- Whisk together ingredients for salad dressing in a large salad bowl.
- Add in lettuce, tomato, onion, cucumber, and crumbled feta, and toss until well mixed.
- Serve.
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FAQs for Greek Salad
Is Greek salad healthy?
Yes, Greek salad is generally considered a healthy option as it is loaded with fresh vegetables, healthy fats from olive oil and olives, and protein from feta cheese, it is also low in calories.
Can I make a Greek salad without olives?
While olives are a traditional ingredient in Greek salad, you can omit them if you prefer. You can always add another ingredient like capers or artichoke hearts for a unique twist.
What can I use instead of feta cheese in a Greek salad?
If you’re looking for a non-dairy alternative, you can use vegan feta cheese made from almonds, tofu, or coconut-based ingredients. Alternatively, you can make your own vegan feta by marinating crumbled firm tofu in a mixture of lemon juice, nutritional yeast, garlic powder, and salt.
Can I make a Greek salad ahead of time?
While you can chop and prepare the ingredients ahead of time, it’s best to combine and dress the salad just before serving. This will help prevent the vegetables from becoming soggy and ensure the salad remains fresh and crisp.
What can I serve with a Greek salad?
Greek salad can be enjoyed as a light meal on its own or as a side dish. It pairs well with other Mediterranean dishes like grilled chicken, fish, or lamb, as well as pita bread, hummus, tzatziki, or dolmas (stuffed grape leaves).
How long does Greek salad last in the refrigerator?
Greek salad is best enjoyed fresh, but if you have leftovers, store them in an airtight container in the refrigerator for up to 2 days.
Can I add other ingredients to my Greek salad?
Absolutely! While the traditional Greek salad includes a specific set of ingredients, you can feel free to add other vegetables, legumes, or proteins to suit your preferences. Some popular additions include chickpeas, avocado, roasted red peppers, capers, artichoke hearts, sun-dried tomatoes, or grilled vegetables.
What type of vinegar is best for Greek salad dressing?
Red wine vinegar is the most commonly used vinegar in Greek salad dressing, as it provides a tangy and robust flavor that complements the other ingredients.
How can I make my Greek salad more filling?
If you’d like your Greek salad to be more substantial, consider adding protein-rich ingredients like grilled chicken, shrimp, or tofu. You can also include whole grains like quinoa, bulgur, or farro to add more heft to the dish.
