Greek Salad


Mediterranean cuisine, there exists a culinary masterpiece that captures the essence of freshness, simplicity, and vibrant flavors – the Greek Salad. Originating from the sun-kissed lands of Greece, this iconic dish is not merely a salad but a celebration of nature’s bounty, a testament to the Greek way of life, and a symphony of colors and textures that dance harmoniously on the palate.

At its core, the Greek Salad is a marriage of humble ingredients elevated to greatness through impeccable balance and timeless preparation. Crisp and juicy tomatoes, cucumbers bursting with freshness, velvety slices of red onion, and briny Kalamata olives are the cornerstone of this culinary marvel. Each component contributes its distinct character, yet together they create a symphony of flavors that is greater than the sum of its parts.

But what truly elevates the Greek Salad to legendary status is its crowning glory – creamy feta cheese. Made from the milk of sheep or goats and aged to perfection, feta adds a rich and tangy dimension that punctuates every bite with savory delight. Its crumbly texture contrasts beautifully with the crispness of the vegetables, while its salty notes provide a delightful counterpoint to the sweetness of the tomatoes.

Greek Salad
Greek Salad

The dressing, a simple yet sublime concoction of extra virgin olive oil, fragrant oregano, zesty lemon juice, and a touch of red wine vinegar, serves as the perfect complement, tying together the flavors of the salad with finesse. Its lightness allows the natural flavors of the ingredients to shine through, ensuring that every mouthful is a revelation of Mediterranean goodness.

But the allure of the Greek Salad extends far beyond its culinary prowess. It embodies the Mediterranean way of life – a celebration of simplicity, conviviality, and the joy of savoring life’s simple pleasures. Whether enjoyed as a light lunch on a sun-drenched terrace overlooking the Aegean Sea or as part of a leisurely meal shared with loved ones, the Greek Salad has an uncanny ability to transport us to the idyllic shores of Greece, where time seems to stand still and every moment is infused with the spirit of la dolce vita.

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In a world where culinary trends come and go, the Greek Salad stands as a timeless classic, a testament to the enduring appeal of simplicity, freshness, and the age-old wisdom of Mediterranean cuisine. So let us raise our forks in salute to this gastronomic masterpiece, and savor each bite with gratitude for the rich tapestry of flavors that it brings to our tables and our lives. Opa!

How to make Greek Salad

Greek Salad

Greek salad is a classic and refreshing dish originating from Greece, featuring a colorful array of fresh vegetables, olives, feta cheese, and a simple dressing of olive oil and vinegar or lemon juice. This iconic salad showcases the vibrant flavors of the Mediterranean and is beloved worldwide for its crisp textures and tangy taste.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Keyword: Greek Salad
Servings: 4 people
Author: Saitama


  • 4 medium-sized tomatoes (chopped into chunks)
  • 1 cucumber (sliced or chopped)
  • 1 red onion (thinly sliced)
  • 1 green bell pepper (seeded and chopped)
  • 1/2 cup Kalamata olives (pitted)
  • 4 ounces about 113g feta cheese, crumbled
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Optional: a few sprigs of fresh parsley or mint for garnish


  • In a large salad bowl, combine the chopped tomatoes, cucumber, red onion, green bell pepper, and Kalamata olives.
  • In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, salt, and pepper to make the dressing.
  • Pour the dressing over the salad ingredients and toss gently to coat everything evenly.
  • Crumble the feta cheese over the top of the salad.
  • Garnish with fresh parsley or mint, if desired.
  • Serve immediately as a refreshing side dish or light meal.

Greek Salad nutrition

The nutritional values for a Greek salad can vary slightly based on specific ingredients and portion sizes, but here’s a general overview of the typical nutritional content for a serving of Greek salad:

Ingredients and Approximate Nutrition Per Serving (1/4 of the recipe):

  • Tomatoes: About 25 calories, 1 gram of protein, 5 grams of carbohydrates, 1 gram of fiber, and minimal fat.
  • Cucumber: Around 8 calories, less than 1 gram of protein, 2 grams of carbohydrates, less than 1 gram of fiber, and negligible fat.
  • Red onion: Roughly 12 calories, less than 1 gram of protein, 3 grams of carbohydrates, less than 1 gram of fiber, and minimal fat.
  • Green bell pepper: About 10 calories, less than 1 gram of protein, 2 grams of carbohydrates, less than 1 gram of fiber, and negligible fat.
  • Kalamata olives (5-6 olives): Approximately 25-30 calories, less than 1 gram of protein, 1-2 grams of carbohydrates, less than 1 gram of fiber, and around 3 grams of fat (mostly monounsaturated).
  • Feta cheese (1 ounce or 28 grams): Roughly 75-80 calories, 4-6 grams of protein, 1-2 grams of carbohydrates, 0 grams of fiber, and around 6-7 grams of fat (varies based on type and brand).
  • Extra virgin olive oil (1 tablespoon or 15 ml): About 120 calories, 0 grams of protein, 0 grams of carbohydrates, 0 grams of fiber, and 14 grams of fat (mostly monounsaturated).
  • Red wine vinegar (2 tablespoons or 30 ml): Approximately 5-10 calories, 0 grams of protein, 0-1 gram of carbohydrates, 0 grams of fiber, and negligible fat.
  • Dried oregano: Provides minimal calories, protein, carbohydrates, fiber, and fat.
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Total Nutrition for 1 Serving of Greek Salad:

  • Calories: Approximately 275-300 calories
  • Protein: Around 5-8 grams
  • Carbohydrates: About 15-20 grams
  • Fiber: Roughly 1-3 grams
  • Fat: Approximately 20-25 grams (mostly from the olive oil and feta cheese)

It’s important to note that these values are estimates and can vary based on factors such as ingredient brands, portion sizes, and specific recipe variations. Additionally, the nutritional content may change if you modify the recipe or add additional ingredients.

Benefits of Greek Salad

Greek salad offers numerous health benefits due to its nutritious ingredients and Mediterranean-inspired flavors. Here are some of the key benefits:

  1. Rich in Nutrients: Greek salad contains a variety of vegetables like tomatoes, cucumbers, and bell peppers, which are rich in vitamins, minerals, and antioxidants essential for overall health.
  2. Heart Health: The monounsaturated fats found in olive oil and the omega-3 fatty acids present in olives are beneficial for heart health. Consuming these fats in moderation can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
  3. Weight Management: Greek salad is low in calories but high in fiber, which helps promote feelings of fullness and can aid in weight management by reducing overall calorie intake.
  4. Bone Health: Feta cheese, a common ingredient in Greek salad, is a good source of calcium and phosphorus, essential minerals for maintaining strong and healthy bones.
  5. Antioxidant Properties: The vegetables and olives in Greek salad are rich in antioxidants, such as vitamin C, vitamin E, and phytonutrients, which help protect cells from damage caused by free radicals and reduce the risk of chronic diseases like cancer and inflammation.
  6. Digestive Health: The fiber content in Greek salad aids in digestion and promotes regular bowel movements, which can improve digestive health and prevent constipation.
  7. Hydration: Cucumbers, a key ingredient in Greek salad, have high water content, contributing to hydration and helping maintain optimal body fluid balance.
  8. Low Glycemic Index: Greek salad typically contains vegetables with a low glycemic index, which means they have a minimal impact on blood sugar levels. This can be beneficial for individuals managing diabetes or those looking to control blood sugar levels.
  9. Versatility: Greek salad can be easily customized to include additional ingredients such as grilled chicken, chickpeas, or quinoa, providing added protein and fiber for a more substantial meal option.
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Overall, incorporating Greek salad into your diet can contribute to improved health and well-being, especially when part of a balanced and varied diet.


Greek salad is a delicious and nutritious dish packed with fresh vegetables, olives, and feta cheese. Its combination of healthy ingredients offers numerous health benefits, including heart health, weight management, and antioxidant properties. By incorporating Greek salad into your diet, you can enjoy a flavorful meal while promoting overall well-being and supporting a healthy lifestyle.

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