Salads
Proposed Greek salad with feta and olives
Tomato, cucumber, feta and olives with a measured dressing, no lettuce and chilling included for four proposed servings.
- Total time
- 50 min
- Servings
- 4
- Difficulty
- Easy
- Cuisine
- Greek-inspired
Ingredients
Salad
Dressing
Method
Wash and weigh
Wash your hands and prepare scales, a board, knife, large bowl and lidded container. Wash tomato, cucumber and pepper under running water without soap, then dry. Weigh 500 g tomato without stem, 300 g cucumber with peel, 120 g pepper without stem or seeds and 80 g peeled onion. Drain and weigh 160 g pasteurized feta and 80 g commercially canned ripe pitted black olives; exclude the packing liquid. Separately weigh 30 g oil, 20 g vinegar, 1 g oregano and 1 g salt. Allow about 5 minutes and follow cheese and olive labels; keep cheese refrigerated until cutting.
Cut vegetables and cheese
Cut tomato into approximately 2 cm pieces, cucumber with peel into half-moons approximately 1 cm thick, pepper into strips and onion into thin slices. Retain edible tomato seeds and juices without draining the vegetables. Cube feta using clean utensils without crumbling it. Check that all olives are pitted. Allow about 8 minutes and gather vegetables and olives in the bowl; keep feta chilled.
Mix the measured dressing
Mix the 30 g oil, 20 g vinegar, 1 g oregano and 1 g salt in a small bowl until dispersed, for about 3 minutes. Do not add honey, mustard, lemon or extra seasonings. The dressing may separate again: stir immediately before use and use all of it. This is a proposed Greek-inspired version without claiming a single traditional formula.
Mix without breaking the feta
Pour all dressing over tomato, cucumber, pepper, onion and olives; gently mix with two clean spoons. Add all feta cubes and turn only a few times to preserve their shape. Allow about 2 minutes. Do not add lettuce, bread, meat, capers or extra oil or salt: they are outside this formula and its calculation.
Chill covered
Transfer all salad, including juices and dressing, to a shallow container, cover and refrigerate at 4 °C or below for about 30 minutes until cold; extend if needed and include the actual time. Refrigerate perishables within 2 hours of preparation, or 1 hour if ambient temperature exceeds 32 °C. Do not leave cheese or lukewarm salad waiting outside the refrigerator.
Divide and serve
Allow about 2 minutes to divide into 4 similar portions containing feta, olives, vegetables and all juices and dressing. The 1292 g is the initial weighed sum, not a measured final yield. A proposed 50 complete minutes comprises preparation 5, cutting 8, dressing 3, mixing 2, chilling 30 and dividing 2, without cooking. Quantities, timings and servings await kitchen confirmation. Store covered at 4 °C or below; eating within 24 hours is an untested quality proposal, not validated storage. Take out only what you will serve, do not reuse plate leftovers and do not judge safety by smell.
The step photos are illustrative.
Notes
Nutrition facts
One quarter of the salad with all its dressing; 4 proposed servings
- Protein
- 7.9 g
- Carbohydrates
- 13.8 g
- Fat
- 18.7 g
- Saturated fat
- 6.9 g
- Fiber
- 3.2 g
- Sugars
- 6.1 g
- Sodium
- 710.1 mg
Estimate awaiting confirmation, not analysis or kitchen testing. 1292 g is initial weight, not measured final yield. Generic USDA full-fat feta, not analysis of a particular pasteurized brand. Ripe canned olives reference 169094, small to extra-large, not Kalamata or jumbo; 80 g drained without brine. Generic USDA onion, not analysis of a specific red variety. Includes edible peel, seeds and juices, all 30 g oil, 20 g vinegar, 1 g salt and 1 g oregano. No invented losses or sodium reduction from draining. Brands, moisture and salt vary; accompaniments excluded.
Reference source: USDA FoodData Central — SR Legacy
For general information only; it does not replace advice from a qualified health or nutrition professional.
About this recipe
A proposed Greek-inspired salad with tomato, cucumber, green pepper, onion, pasteurized feta and ripe black olives. A proposed 4 servings and 50 complete minutes, including 30 minutes chilling, with no cooking; quantities and timings await kitchen confirmation.
Frequently asked questions
Does it contain lettuce or require Kalamata olives?
This proposal has no lettuce and uses commercial ripe black olives to match the calculated USDA reference. They are not presented as Kalamata or as a single traditional formula. Different olives change flavor and composition and require a review of quantities and calculation.
How can I limit excess liquid and keep feta intact?
Dry vegetables after washing, drain cheese and olives before weighing, and gently fold feta in last. Retain tomato juices: they belong to this formula. A longer wait may release more liquid; this texture has not been claimed as kitchen-tested.
How long does it take and how is it stored?
A proposed 50 minutes includes 30 minutes chilling, with no cooking. Add actual extra chilling time. Keep at 4 °C or below and refrigerate within 2 hours, or 1 hour above 32 °C. Eating within 24 hours is an untested quality proposal; vinegar does not permit room-temperature storage.
