ensalada griega portadas
ensalada griega portadas

Ensalada griega

This Greek salad recipe is a delicious and refreshing mix of Mediterranean flavors. It is composed of a base of juicy tomatoes and crisp cucumbers, accompanied by spicy red onion and green pepper. Crumbled feta cheese adds a salty, creamy flavor, while kalamata olives add a touch of richness.


Greek Salad Recipe

Greek Salad Recipe

Greek salad is a refreshing mix of tomatoes, cucumbers, red onion, green pepper, feta cheese and kalamata olives, dressed with olive oil, lemon juice and oregano. A delicious combination of Mediterranean flavors in every bite.

Curse Recipekitchen SaladsDifficulty Easy
Amount

5

Portions
Preparation

15

minute
Sin coccíon

0

minutes
Calories

300

kcal

Ingredients:

  • 3 units of Medium tomatoes, cut into slices or chunks

  • 1 unit of Large cucumber, peeled and cut into slices or chunks

  • 1 unit of Small red onion, thinly sliced

  • 1 unit of Green pepper, cut into thin slices

  • 200 grams of Feta cheese, crumbled

  • 20 units of kalamata olives

  • 2 tablespoons Extra virgin olive oil

  • 1 tablespoon Lemon juice

  • 1 cucharadita Dried oregano

  • Salt and pepper to taste

  • Lettuce leaves (optional)

Instructions

  • In a large bowl, combine the tomatoes, cucumber, onion, and green pepper.
  • Add the kalamata olives and crumbled feta cheese. If you want a prettier presentation, you can place the olives and feta cheese on top.
  • In another small bowl, mix the olive oil, lemon juice, oregano, salt and pepper. Beat well to combine the ingredients.
  • Pour the dressing over the salad and toss gently to make sure all the ingredients are well coated.
  • If desired, serve the salad on a bed of lettuce leaves to add some extra freshness.
  • Enjoy your Greek salad! You can serve it as a main dish or as an accompaniment to other dishes.

Tips

  • Choose fresh ingredients: Opt for ripe tomatoes, crunchy cucumbers and good quality fresh greens for the best flavor and texture in your salad.
  • Cut the ingredients into uniform pieces: For an attractive presentation and a balanced distribution of flavors, be sure to cut the tomatoes, cucumbers, onion and pepper into pieces of the desired size and similar to each other.
  • Try different varieties of feta cheese: Feta cheese is a key part of Greek salad, but there are different varieties available. You can experiment with different types to find out which one you like best in terms of flavor and texture.
  • Adjust the dressing to your taste: The basic recipe suggests olive oil, lemon juice, oregano, salt and pepper, but you can adjust the proportions and ingredients according to your personal preferences. Try different dressing combinations to find the balance of flavors you like best.
  • Serve the salad fresh: Greek salad is best enjoyed when served fresh and at room temperature. Avoid letting it sit for too long before serving to maintain the freshness of the ingredients.
  • Add an extra touch: If you want to add a little more flavor, you can consider adding chopped fresh basil leaves, red chili flakes, or even a little extra olive oil on top just before serving.

Nutritional information

  • Calories 300kcal
  • Carbohydrates 12g
  • Protein 12g
  • Fat 20g
  • Saturated fat: 8g
  • Cholesterol: 40mg
  • Sodium: 700mg
  • Fiber 4g
  • Sugar 7g
Ensalada griega

Greek salad and health benefits

Greek salad, being mainly composed of fresh and healthy ingredients, offers various health benefits. Some of them include:

  1. Balanced nutrition: Greek salad is a rich source of vitamins, minerals and antioxidants due to tomatoes, cucumbers, red onion, green pepper and olives. These ingredients provide essential nutrients to maintain a healthy body.
  2. Hidratación: Los pepinos y los tomates presentes en la ensalada tienen un alto contenido de agua, lo que ayuda a mantener el cuerpo hidratado.
  3. Fibra dietética: Los vegetales presentes en la ensalada griega son una buena fuente de fibra, lo que ayuda a mejorar la digestión, promueve la saciedad y contribuye al mantenimiento de un sistema digestivo saludable.
  4. Cardiovascular health: Regular consumption of olive oil, used as a dressing on Greek salad, has been associated with cardiovascular health benefits. Olive oil contains healthy fats that can help reduce LDL cholesterol (“bad” cholesterol) and promote heart health.
  5. Antioxidants: The tomatoes, cucumbers, and kalamata olives in the salad are rich in antioxidants, which help protect the body against damage caused by free radicals and contribute to overall health.

It is important to note that health benefits may vary depending on the ingredients used, the amount of dressing, and the portions consumed. In addition, it is advisable to adapt the recipe to individual needs and preferences.

History of Greek salad

Greek salad, known as “horiatiki” in Greek, is a traditional dish of Greek gastronomy that has become an emblematic dish of Mediterranean cuisine. Its history dates back to ancient Greece, although the modern version we know today was consolidated at the beginning of the 20th century.

Greek salad is a simple and delicious combination of fresh, high-quality ingredients that reflect the abundance of the Mediterranean region. Although there may be variations in the recipe depending on region or personal taste, the basic ingredients usually include:

  1. Ripe and juicy tomatoes.
  2. Fresh and crisp cucumbers.
  3. Red or white onion, cut into thin slices.
  4. Kalamata olives, which provide a characteristic salty flavor.
  5. Greek feta cheese, crumbled or in pieces.
  6. Dried oregano, an aromatic herb that enhances the flavor of the salad.
  7. Extra virgin olive oil, used as the main dressing.
  8. Salt and pepper to taste.

Greek salad is typically served as a fresh and refreshing dish, ideal for warm summer days. It is a popular choice both as a light side dish and as a main dish, especially when added toppings such as grilled chicken or falafel.

Although Greek salad has been part of the Mediterranean diet for centuries, its popularity skyrocketed in the 20th century with the growth of tourism in Greece and the spread of Greek cuisine around the world. Today, it is widely appreciated for its fresh flavor, healthy ingredients and simplicity, and is found on Mediterranean restaurant menus and in homes around the world.

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Image credit: Freepik