Greek Salad Overview
Greek Salad, also known as "Horiatiki," is a classic Mediterranean dish celebrated for its simplicity, vibrant colors, and refreshing taste. This salad combines fresh vegetables, tangy olives, and creamy feta cheese with a drizzle of extra virgin olive oil and oregano, creating a dish that's both satisfying and healthy. Greek Salad is a staple in Greek cuisine and is often enjoyed as a side dish or a light meal on its own.
Health Benefits
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Rich in Antioxidants:
- Tomatoes, cucumbers, and green bell peppers are loaded with antioxidants like vitamin C, beta-carotene, and polyphenols, which combat oxidative stress and boost immunity.
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Heart-Healthy:
- Extra virgin olive oil and Kalamata olives are rich in monounsaturated fats that promote heart health by reducing bad cholesterol levels.
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Bone Health:
- Feta cheese provides a good source of calcium and phosphorus, essential for maintaining strong and healthy bones.
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Hydration and Digestion:
- Cucumber, with its high water content, keeps you hydrated, while the fiber from vegetables aids digestion.
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Anti-Inflammatory:
- Ingredients like olive oil and oregano have anti-inflammatory properties that support overall health.
Nutritional Value (Approx. per serving)
- Calories: 200-250 kcal
- Protein: 5-8 g
- Fat: 18-20 g (mostly healthy fats)
- Carbohydrates: 10-12 g
- Fiber: 3-5 g
- Vitamins & Minerals: High in vitamin C, potassium, and calcium.
Taste Profile
Greek Salad delivers a delightful harmony of flavors and textures:
- Crisp and Fresh: The cucumber, bell pepper, and onion provide a refreshing crunch.
- Tangy and Briny: Kalamata olives, vinegar, and feta cheese add a tangy, salty depth to the dish.
- Herbal and Earthy: Dried oregano enhances the salad with its aromatic and earthy notes.
- Creamy and Rich: Feta cheese adds a creamy and slightly tangy element that balances the freshness of the vegetables.
Ingredients
Vegetables and Cheese:
- Cherry tomatoes or 4 medium tomatoes (cut into chunks)
- Cucumber (sliced or chopped)
- Green bell pepper (sliced)
- Red onion (thinly sliced)
- Pitted Kalamata olives (whole or halved)
- Creamy feta cheese (cubed or crumbled)
Dressing:
- 2-3 tbsp extra virgin olive oil
- 1-2 tbsp red or white vinegar
- Salt (to taste)
- Black pepper (to taste)
- Dried oregano (a generous sprinkle)
How to Serve
Greek Salad is best served fresh, at room temperature. Simply toss the vegetables and olives with the dressing, top with feta cheese, and sprinkle oregano on top. It can be enjoyed as a side dish with grilled meats, seafood, or pita bread, or served as a light main course.
Its refreshing taste, combined with its nutritional value, makes Greek Salad a go-to dish for health-conscious individuals and lovers of Mediterranean cuisine alike!