Main mealMain CourseVegetarianLow carb, high fatBalancedMediterraneanDairy€€
Original Greek Salad
Horiatiki is a classic Greek salad, where fresh tomatoes, vegetables, olives and feta cheese come together in a simple yet distinctive combination of flavors that impresses with its freshness and richness.
Prep time20 min
Cook time0 min
Total time20 min
Servings2
Recipe
Base
Dressing
Per servingTotal
Calories:591.1 kcal1182.2 kcal
Protein:15.2 g30.4 g
Carbohydrates:20.6 g41.1 g
Fiber:6.3 g12.6 g
Water:337.3 ml674.5 ml
Fat:50.4 g100.7 g
Micronutrients
Sugar:4 g8 g
Saturated fat:16.6 g33.1 g
Cholesterol:80.1 mg160.2 mg
Sodium:1486.9 mg2973.7 mg
Potassium:667.1 mg1334.1 mg
Calcium:520.2 mg1040.4 mg
Iron:2.3 mg4.5 mg
Magnesium:53.9 mg107.7 mg
Zinc:3.1 mg6.1 mg
Phosphorus:374.3 mg748.6 mg
Vitamin C:71 mg142 mg
Vitamin A:163.3 µg326.5 µg
Vitamin D:0.4 µg0.7 µg
Vitamin B12:1.5 µg3 µg
Instructions
- 1Cut the tomatoes into irregular, rustic wedges and place them directly in the bowl. Cut the cucumber into thicker half-moons (if the peel is thin, don't peel it for extra crunch). Cut the bell pepper into rings, and slice the onion thinly.
- 2Add the cucumbers, bell pepper, onion and Kalamata olives to the bowl with the tomatoes. Gently toss the vegetables so the colors are distributed. Don't over-salt the tomatoes, as the feta is salty enough.
- 3Pour the red wine vinegar and most of the olive oil over the vegetables. Don't mix too aggressively so the tomatoes don't fall apart.
- 4Place a whole piece of feta cheese on top of the salad (don't cut it into cubes!). Generously sprinkle the feta and the entire salad with dried oregano and drizzle with the remaining olive oil. Serve immediately with a piece of whole grain bread for dipping.
Nutritional benefits
This meal contributes to heart and cardiovascular health due to the high content of monounsaturated fats from olive oil and the antioxidant lycopene in tomatoes.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.