Classic Greek Salad: A Refreshing Taste of Greece

Introduction

Greek salad, known as Horiatiki, is a quintessential Mediterranean dish celebrated for its vibrant colors and fresh flavors. This healthy and satisfying salad captures the essence of Greek cuisine, making it a delightful addition to any meal. Whether enjoyed as a side or a light main course, this classic dish is sure to please.

In this recipe, we will explore each component of the Greek salad, its nutritional benefits, and how to optimize it for a weight-watcher-friendly version, complete with points and detailed nutritional information.

Ingredients

Fresh Produce

  • 2 cups cucumber, sliced: Cucumbers provide hydration and crunch, making them a refreshing base.
  • 1 cup cherry tomatoes, halved: Sweet and juicy, cherry tomatoes add color and a burst of flavor.
  • 1/2 red onion, sliced: Red onions lend a sharp flavor and a beautiful hue to the salad.

Olives and Cheese

  • 1/4 cup Kalamata olives: These dark olives are rich in flavor and healthy fats.
  • 1/4 cup green olives: A nice contrast to Kalamata olives, adding a different texture.
  • 1/2 cup feta cheese, cubed: Feta adds a creamy, salty element that’s essential in Greek salads.

Seasoning and Dressing

  • 1 tbsp fresh parsley, chopped: Fresh parsley enhances flavor and adds a pop of green.
  • 1/4 tsp dried oregano: A classic herb in Mediterranean cooking that complements the salad’s ingredients.
  • Salt and pepper, to taste: Basic seasonings to enhance flavors.
  • 2 tbsp olive oil: A healthy fat that contributes to the Mediterranean diet.
  • 1 tbsp red wine vinegar: Adds acidity to balance the flavors.

Nutritional Information

Per Serving (Approx. 1 cup):

  • Calories: 180
  • Total Fat: 14g
  • Saturated Fat: 5g
  • Cholesterol: 30mg
  • Sodium: 330mg
  • Total Carbohydrates: 10g
  • Dietary Fiber: 3g
  • Sugars: 3g
  • Protein: 5g

Weight Watchers Points

  • SmartPoints: Approximately 4 points per serving

Step-by-Step Instructions

Step 1: Prep the Vegetables

Start by preparing your fresh ingredients. This foundational step is crucial for ensuring your salad has the best flavor and texture.

  1. Slice the Cucumbers: Use a sharp knife to slice the cucumbers into rounds. If you prefer, you can peel them for a smoother texture, although the skin adds extra fiber.
  2. Halve the Cherry Tomatoes: Cut the cherry tomatoes in half to release their juices and enhance their flavor.
  3. Slice the Red Onion: Thinly slice the red onion. For a milder taste, consider soaking the slices in cold water for a few minutes to mellow their sharpness.
  4. Cube the Feta Cheese: Cut the feta cheese into small cubes. This makes it easier to incorporate throughout the salad.

Step 2: Assemble the Salad

In a large mixing bowl, combine all the prepped vegetables and olives.

  1. Combine Ingredients: Add the sliced cucumbers, halved cherry tomatoes, sliced red onion, Kalamata olives, and green olives to the bowl.
  2. Add Feta: Gently fold in the cubed feta cheese to avoid crumbling it too much.

Step 3: Season and Dress

Next, it’s time to enhance your salad with flavors.

  1. Season: Sprinkle the salad with 1/4 teaspoon dried oregano, chopped parsley, salt, and pepper. Adjust these according to your taste preferences.
  2. Drizzle Dressing: Pour 2 tablespoons of olive oil and 1 tablespoon of red wine vinegar over the salad. This combination provides healthy fats and tangy acidity, essential for a delicious dressing.

Step 4: Toss and Serve

Gently toss the salad to mix all the ingredients thoroughly without breaking the feta.

  1. Toss the Salad: Using a large spoon, gently toss all the ingredients together until everything is evenly coated with the dressing.
  2. Serve Immediately: For the best flavor and texture, serve the salad immediately after preparing.

Tips for the Best Greek Salad

  1. Use Fresh Ingredients: The quality of your ingredients will greatly affect the final flavor of the salad. Opt for fresh, seasonal vegetables whenever possible.
  2. Adjust Olives and Cheese: Feel free to substitute with your favorite olives or types of cheese. For a lighter version, use less feta or opt for reduced-fat feta.
  3. Add More Vegetables: Enhance the salad by incorporating additional ingredients like bell peppers, radishes, or even artichokes for added flavor and crunch.
  4. Herb Variations: While oregano is traditional, consider adding fresh dill or mint for a unique twist.
  5. Make Ahead: While best enjoyed fresh, the Greek salad can be prepared a few hours in advance. Just keep the dressing separate until serving to maintain crispness.

Storage Tips

If you have leftovers, store them in an airtight container in the refrigerator for up to two days. Note that the salad may become a bit soggy, so it’s best to consume it fresh.

Conclusion

This Classic Greek Salad is not only a feast for the eyes but also a nutritious addition to your meals. Packed with fresh vegetables, healthy fats, and protein from the feta cheese, it’s perfect for lunch, dinner, or as a side dish at gatherings. Enjoy a taste of Greece with this simple yet delicious recipe that embodies the essence of Mediterranean cuisine. 🍅🥗🇬🇷