Looking for a recipe that is not only good for you, but also delicious? Try this traditional Greek salad recipe. This low carb, low calorie salad is full of fresh vegetables and the best quality ingredients.
- Ripe tomatoes
- Red onion
- Kalamata olives
What is Greek salad called in Greece?
What ingredients are in the dressing?
- Good quality Greek extra virgin olive oil
- Red wine vinegar
- Minced garlic (optional)
- Dried oregano
- Freshly ground Mediterranean sea salt
- Black pepper (optional)
- Lemon juice (optional)
What are other spices you can add?
If you want your own twist on an authentic dish, try experimenting with these other spices.
- Fresh parsley, mint, or dill
- Dried cinnamon, cumin, or allspice
- Pinch of mustard powder
Is Greek salad healthy?
Yes, it certainly is. It is filled with vegetables that are packed with vitamins and minerals.
- Tomatoes: high in vitamin C and K, potassium and folate
- Cucumbers: help lower blood sugar level, and are good for digestive health
- Oregano: reduces infections and inflammation
- Red Onions: help thin the blood and can prevent oral infections
How long does this last in the fridge?
It is best to eat up any leftovers within 24 hours, but it will keep for up to 3 days.
How should I eat Greek salad?
- Serve at room temperature in a very large shallow dish.
- If you are comfortable, let everyone have their own fork and dig right into the serving dish.
- Break off a part of the feta with your fork and combine it with an olive, onion, tomato, or cucumber.
- Dip your chunk of crusty bread into the olive oil mixture and tomato juices that are at the bottom of bowl.
- Crusty Greek country bread (Horiatiko Psomi), to mop up all the juices
- Charcoal grilled or roasted lamb, pork, or kid goat
- Fresh fish such as red mullet and white bait
How to Make
Start by gathering all the ingredients.
Chop up the vegetables. Slice the cucumber in half, then in ¼ inch slices. Cut the tomato into wedges.
Slice the red onion in half, then cut into slices and separate. Place all the veggies in a bowl and sprinkle with coarse Mediterranean sea salt.
Gently toss with your hands, and let the vegetables sit for 15 minutes at room temperature.
Transfer the tomatoes, cucumbers, and red onions to a large shallow serving dish.
Cut the green peppers into large bite sized pieces and add to the salad.
Mix together one teaspoon of the oregano with the extra virgin olive oil, then drizzle over the salad.
Add Kalamata olives, the red wine vinegar, and the freshly squeezed lemon juice. Use your hands to gently toss the ingredients.
Sprinkle on the oregano.
Add the capers, which are optional, but very tasty.
Cut up the feta into 8 triangles and place on top. Sprinkle on the minced garlic and drizzle more olive oil on top of the feta.
Garnish with a light sprinkle of oregano, making sure the feta gets some.
- Never serve with lettuce.
- Use the freshest produce and the best Greek olives, feta, and olive oil you can find.
- Traditionally the red onions are served raw, but soak them in ice water, vinegar, or olive oil to take the bite away.
- Cut the vine-ripened tomatoes into wedges or big chunks over the serving dish to keep the juices.
- The green peppers should be cut into strips or large bite-sized chunks.
- Season with oregano and sea salt.
- Don't toss the ingredients too much; be gentle.
- Kalamata olives are traditionally served with the pits; just be careful when eating them.
- Serve with a large chunk of feta on top that is drizzled with olive oil, minced garlic, and a sprinkle of dried oregano.
- Serve in a large shallow bowl.
- Use crusty bread to sop up the olive oil and extra juices from the tomatoes.
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This traditional Greek salad recipe is made with authentic ingredients like tomatoes, cucumbers, red onions, kalamata olives, and big chunks of feta cheese. Make this classic salad ahead of time to let it marinate. Drizzle this simple, healthy, low carb salad with a simple vinaigrette and serve with crusty bread to mop up the juices.
- 10 medium vine-ripened tomatoes, about tennis ball size, cut into wedges (1311g)
- 2 English cucumbers, cut in half then sliced ¼ inch (634 g)
- ½ red onion, sliced
- 1 teaspoon coarse Mediterranean sea salt
- 2 ½ cups green bell pepper, chopped into bite-sized chunks (281g)
- 4 tablespoons Greek extra virgin olive oil (reserve 1 tablespoon for garnish)
- 2 teaspoons dried oregano leaves (reserve 1 teaspoon for garnish)
- 1 cup Kalamata olives
- 2 tablespoons red wine vinegar
- 1 teaspoon lemon juice, freshly squeezed
- 2 tablespoons capers, drained
- 8-ounce block feta cheese packed in water, cut into triangles
- 2 tablespoons minced garlic
- Combine the tomatoes, cucumbers and onions in a large, shallow casserole dish. Sprinkle with the coarse sea salt and gently mix together. Let the salt soak into the vegetables for 15 minutes. It will help draw out the water from the tomatoes and cucumbers and take some of the edge off the onions. (If you want to really mellow the onion, soak it in vinegar or cold ice water before adding it to the tomatoes and cucumbers.)
- Add the green bell pepper.
- Crush the dried oregano in your hand to release essential oils and flavor. Mix 1 teaspoon of oregano with the extra virgin olive oil in a small bowl. Drizzle the olive oil mixture, red wine vinegar, and lemon juice on top. Gently mix together with your hands, then let the salad marinate for 15 minutes.
- Gently mix the black olives into the ingredients, then place the triangles of feta on top.
- Drizzle the cheese with olive oil and sprinkle it with the minced garlic and dried oregano.
- Serve with a freshly baked loaf of Greek crusty country bread (Horiatiko Psomi) to sop up the juices.
- This recipe should never be served with lettuce.
- For the best taste, use the freshest produce and the best ingredients you can find.
- To take away the raw taste from the onions, soak them in ice water, vinegar, or olive oil to take the bite away.
- Be gentle when tossing the ingredients.
- To sop up the olive oil and extra juices from the tomatoes, use a crusty bread.
- Category: Salad
- Method: Chopped
- Cuisine: Greek
Keywords: authentic greek salad, best greek salad