Traditional Greek Salad

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Description

The Traditional Greek Salad (Horiatiki Salata) is a refreshing, rustic dish straight from the villages of Greece. Known for its bright flavors and simplicity, it highlights crisp vegetables, briny olives, creamy feta cheese, and a drizzle of olive oil. It’s naturally low-carb, gluten-free, and full of Mediterranean goodness, making it perfect as a side dish or a light main meal.

📝 Ingredients

  • 3 large ripe tomatoes, cut into wedges

  • 1 large cucumber, sliced into half-moons

  • 1 small red onion, thinly sliced

  • 1 green bell pepper, sliced into rings

  • ½ cup Kalamata olives (with pits for authenticity)

  • 200 g (7 oz) block of feta cheese (not crumbled, traditional style)

  • 2 tbsp extra virgin olive oil

  • 1 tbsp red wine vinegar (optional, traditional version often skips it)

  • 1 tsp dried oregano

  • Salt, to taste

👩‍🍳 Instructions

  1. Place the tomato wedges, cucumber, onion, and bell pepper into a large shallow bowl.

  2. Add the olives on top.

  3. Place the block of feta cheese directly over the vegetables.

  4. Drizzle with olive oil and (if desired) vinegar.

  5. Sprinkle generously with dried oregano and a little salt.

  6. Toss gently at the table just before serving, or serve as-is with the feta block on top.

🍴 Servings

  • Serves: 4 people as a side dish

  • Serves: 2 people as a light main dish

📊 Nutritional Info (per serving, 1 of 4)

  • Calories: ~220

  • Protein: 7 g

  • Fat: 18 g

  • Carbohydrates: 8 g

  • Fiber: 2 g

  • Sodium: ~480 mg

💡 Notes

  • Authentic Greek salad does not include lettuce—it’s all about ripe tomatoes and crisp veggies.

  • Always use a block of feta (preferably sheep’s milk) for the traditional look and flavor.

  • Greek oregano has a stronger, earthy flavor than regular oregano—use if available.

  • Best served fresh; avoid making it too far in advance as tomatoes can become watery.

🌟 Tips

  • Chill the vegetables beforehand for extra crunch.

  • Add capers for a more island-style variation.

  • Serve with crusty bread to soak up the flavorful juices (called “ladolemono”).

  • Use high-quality olive oil—it’s the backbone of the dish.

✅ Health Benefits

  • Rich in antioxidants from tomatoes, cucumbers, and olive oil.

  • Heart-healthy fats from extra virgin olive oil.

  • High in calcium & protein from feta cheese.

  • Supports weight management due to low-carb, high-nutrient profile.

  • Anti-inflammatory thanks to Mediterranean ingredients like olives and oregano.

❓ Q/A

Q: Can I make Greek salad ahead of time?
A: Yes, you can chop the veggies in advance, but add salt, feta, and olive oil just before serving to avoid sogginess.

Q: Can I use black olives instead of Kalamata?
A: Kalamata olives are traditional, but you can substitute with other olives if necessary—flavor will differ slightly.

Q: Is this salad suitable for vegans?
A: Traditionally no, because of feta. However, you can use vegan feta alternatives or omit cheese.

Q: Can I add lettuce to Greek salad?
A: In Greece, lettuce is not used in a true “Horiatiki” salad, but in Western adaptations, it’s sometimes added.

Q: What can I serve it with?
A: Perfect with grilled meats, seafood, or as part of a mezze platter with pita and dips.

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