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Greek Salad

Greek Salad Recipe

Greek salad is a fresh Mediterranean dish featuring crisp cucumbers, ripe tomatoes, red onions, Kalamata olives, and creamy feta cheese, all tossed in olive oil and oregano for a simple yet flavorful combination.
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Prep Time 20 minutes
Servings: 6
Course: Salad
Cuisine: Mediterranean
Calories: 350
Ingredients Method Notes

Ingredients
  

  • 4 beefsteak or slicing tomatoes
  • 1 cucumber sliced
  • 8 oz 250g feta cheese, diced
  • 24 black olives pitted
  • ½ cup extra virgin olive oil
  • ¼ cup lemon juice
  • Salt and black pepper to taste
  • 2 tbsp chopped fresh oregano or flat-leaf parsley

Method
 

  1. Begin by preparing the tomatoes, which form the foundation of this dish. Take 4 beefsteak or slicing tomatoes and halve them lengthwise, then carefully cut out the cores. Cut each half into 4 wedges and place them into a large salad bowl.
  2. Next, slice 1 cucumber and add it to the bowl along with 8 oz (250g) of diced feta cheese and 24 pitted black olives. These core ingredients create the classic composition that defines a traditional Greek salad.
  3. Once all the solid ingredients are combined in the bowl, it's time to dress the salad. Spoon ½ cup of extra virgin olive oil and ¼ cup of lemon juice over the mixture.
  4. Add salt and black pepper to taste, keeping in mind that feta cheese is naturally salty, so use restraint to avoid overseasoning. Gently toss all the ingredients together to guarantee the dressing is evenly distributed without breaking up the vegetables or cheese.
  5. Complete the salad by sprinkling 2 tbsp of chopped fresh oregano or flat-leaf parsley over the top just before serving. This final herbaceous touch adds a bright, aromatic quality that elevates the simple ingredients into a classic Mediterranean dish.
  6. The salad is best served immediately while the vegetables are crisp and fresh, allowing all the flavors to shine through in perfect harmony.

Notes

Why is a Greek Salad So High in Calories?

Greek salad's surprisingly high calorie count comes primarily from its generous use of olive oil and feta cheese. While the vegetables themselves are low in calories, a traditional Greek salad includes around 4-6 tablespoons of olive oil in the dressing, adding approximately 400-600 calories alone. The feta cheese contributes another 200-300 calories depending on portion size. Kalamata olives, though nutritious, are also calorie-dense due to their fat content. However, it's important to note that these are mostly healthy fats that provide essential nutrients and help with satiety. The key is portion control—you can still enjoy this Mediterranean classic by using less oil and cheese while maintaining its delicious flavor.