أسرار الطهي الذكي

Greek Salad with Feta Cheese — Traditional Mediterranean Recipe

Quick & Healthy • Prep time: 10 minutes • Serves: 3-4 people

Classic Greek Salad with tomatoes, cucumber, feta, olives, and oregano.

If you are looking for a refreshing and wholesome dish bursting with Mediterranean flavors, then Greek Salad with Feta Cheese is the perfect choice. Known in Greece as Horiatiki, this salad combines ripe tomatoes, crunchy cucumbers, onions, olives, and creamy feta cheese, all brought together with a drizzle of extra virgin olive oil. In this article, you will find step-by-step instructions, health benefits, tips for variations, and even a brief history of this famous Mediterranean salad.

Ingredients

• 3 medium ripe tomatoes, cut into chunks
• 1 large cucumber, sliced or cubed
• 1 small red onion, thinly sliced
• 1 red or yellow bell pepper, chopped
• 200 g feta cheese, cubed or crumbled
• 100 g Kalamata olives (pitted if desired)
• 3 tablespoons extra virgin olive oil
• 2 teaspoons lemon juice or light balsamic vinegar
• 1 teaspoon dried oregano (or fresh leaves)
• Salt and freshly ground black pepper, to taste

Step-by-Step Preparation

1. Wash all vegetables thoroughly. Cut tomatoes into medium chunks. The charm of Greek Salad lies in its rustic, chunky cut — not too small.
2. Slice or cube the cucumber. Peeling is optional depending on preference.
3. Place the tomatoes, cucumber, onion, and bell pepper in a wide salad bowl. Mix gently to avoid crushing the vegetables.
4. Add the Kalamata olives and top with generous pieces of feta cheese. Leave feta in large cubes or crumble it lightly.
5. In a small bowl, whisk olive oil with lemon juice or balsamic vinegar. Add oregano, salt, and black pepper.
6. Pour the dressing over the salad and toss lightly just 2–3 times.
7. Serve immediately with warm pita bread, grilled fish, or roasted chicken.

Health Benefits of Greek Salad

The Greek Salad with Feta is not just delicious but also highly nutritious:

• Rich in vitamins: Tomatoes and peppers provide vitamin C, while cucumbers keep you hydrated.
• Heart-healthy fats: Olive oil and olives are packed with monounsaturated fats that promote cardiovascular health.
• Protein and calcium: Feta cheese offers a good dose of protein and supports bone health.
• Low in calories: A serving of Greek Salad is light yet filling, perfect for weight management.
• Fiber boost: Fresh vegetables ensure healthy digestion and long-lasting energy.

A Brief History of Greek Salad

The origins of the traditional Greek Salad, known as Horiatiki, trace back to rural Greek villages. Farmers would prepare this salad using seasonal vegetables, local olives, and fresh cheese, often eaten as a main meal during hot summer days. Over time, it became a global icon of Mediterranean cuisine, appreciated for its simplicity and authenticity. Unlike many modern salads, the Greek version avoids lettuce, keeping the dish light, crisp, and true to its roots.

Tips & Variations

• Quality matters: Use authentic feta cheese made from sheep or goat milk for the best flavor.
• Keep it rustic: Avoid chopping vegetables too finely — the salad should look hearty and colorful.
• Extra herbs: Fresh mint or basil can add a refreshing twist.
• Make it vegan: Replace feta with plant-based cheese alternatives.
• Protein boost: Add grilled chicken, tuna, or chickpeas for a complete meal.

Serving Suggestions

This salad is incredibly versatile. Serve it:

• As a light lunch on its own with crusty bread.
• Alongside grilled meats like lamb skewers or chicken souvlaki.
• As a side dish for pasta, risotto, or seafood.
• At summer gatherings and picnics for a colorful, refreshing option.

Conclusion

The Greek Salad with Feta Cheese is a perfect example of how simple ingredients can create extraordinary flavors. Packed with nutrients, easy to prepare, and endlessly versatile, this salad deserves a spot on your table whether as a side dish or a main light meal. Try making it today and enjoy the authentic taste of the Mediterranean!