Greek Salad

Greek Salad

Greek Salad Description :

A Greek salad, or Horiatiki, is a refreshing and vibrant dish, quintessential to Greek cuisine. Traditionally, it includes a variety of fresh vegetables, such as tomatoes, cucumbers, red onions, and green bell peppers, topped with a generous chunk of feta cheese, Kalamata olives, and seasoned with dried oregano. The salad is often dressed with extra virgin olive oil, a dash of salt, and vinegar, offering a perfect balance of tangy and savory flavors. It’s not only a staple at Greek tables but also an ideal representation of Mediterranean healthfulness, boasting fresh, simple ingredients that are rich in nutrients.

The combination of crunchy vegetables, creamy feta, and briny olives provides a satisfying contrast, making it a refreshing dish during hot summer months. Served as a side or a main dish, it pairs perfectly with grilled meats or seafood. A drizzle of olive oil and lemon juice enhances its freshness, rounding out its earthy and sharp tastes.

Ingredients:

• 2 medium tomatoes, chopped
• 1 cucumber, sliced
• 1 small red onion, thinly sliced
• 1 green bell pepper, sliced
• 150g feta cheese (block, not crumbled)
• 1/4 cup Kalamata olives
• 1 tablespoon dried oregano
• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• Salt & pepper to taste

Calories:

A typical serving of Greek salad (about 1.5 cups) contains roughly 200–250 calories, depending on the portion of feta and olive oil used.

How to Cook:

1. Start by washing and preparing all the vegetables.
2. Cut the tomatoes, cucumber, onion, and bell pepper, and place them in a large salad bowl.
3. Add the Kalamata olives and top with a block of feta cheese.
4. Sprinkle with dried oregano, salt, and pepper.
5. Drizzle with olive oil and vinegar.
6. Toss gently, making sure the ingredients are coated with the dressing.

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History :

Greek salad, known as Horiatiki in Greek, has deep roots in the traditional rural diet of Greece, dating back centuries. Unlike modern salads, which are often made with lettuce, the Greek salad is naturally vegetable-based, using whatever is in season, often grown in home gardens. The origin of the Greek salad lies in the farming communities of Greece, where fresh vegetables, olive oil, and cheese formed the foundation of daily meals.

Feta cheese, a key ingredient, has been produced for over 2,000 years in Greece, and its salty, tangy flavor complements the freshness of the vegetables. The Kalamata olives, native to Greece, add a distinctive richness to the salad. The use of olive oil and vinegar as the dressing is an essential characteristic of the Mediterranean diet, which emphasizes the benefits of healthy fats.

The Greek salad gained international fame in the 1960s and 1970s, particularly after the rise of Mediterranean cuisine in the global food scene. Its healthy ingredients and fresh taste have made it a beloved dish worldwide. In Greece, the salad is often served as part of a larger meal with grilled fish or meats, offering both nutritional value and simplicity. While it’s made slightly differently in various regions of Greece, the core ingredients of tomatoes, cucumbers, onions, olives, and feta remain constant.