Is Greek salad actually healthy?

Greek salad can fit into a balanced eating pattern because it contains plenty of fresh vegetables. Also, this version supplies fiber, protein, and unsaturated fat. However, feta, olives, and dressing contribute sodium and calories, so serving size still matters.

Is Greek salad good for weight loss?

Healthy Greek Salad can work in a weight management meal plan when the serving fits your calorie needs. However, olive oil and feta contain substantial calories. Therefore, portioning the dressing carefully can help if you track calorie intake.

How to make healthy Greek salad?

First, combine chunky cucumber, tomatoes, bell pepper, red onion, Kalamata olives, and feta. Next, whisk red wine vinegar, lemon juice, Dijon, garlic, oregano, seasoning, and olive oil. Finally, toss the dressing with the vegetables and season to taste.

Why is a Greek salad so high in calories?

Olive oil and feta account for much of the calorie content. In fact, this recipe uses 1/2 cup olive oil in the dressing and 4 ounces of feta. However, the salad also gives you a large portion of fresh vegetables and serves four people.

Healthy Greek Salad : Vibrant, Quick and Easy Recipe

Name: Healthy Greek Salad : Vibrant, Quick and Easy Recipe
Prep time: 5 min
Total time: 5 min
Cuisine: Greek
Ingredients: 1 large cucumber, diced; 1 pint grape tomatoes, halved; 1 green bell pepper, diced; 1/2 red onion, thinly sliced; 1/2 cup Kalamata olives, halved; 4 oz feta cheese, crumbled; Salt and black pepper, to taste; 1/3 cup red wine vinegar; Juice of 1 lemon; 1 tsp Dijon mustard; 2 garlic cloves, minced; 1/2 tsp dried oregano; 1/4 tsp salt; 1/4 tsp black pepper; 1/2 cup olive oil

Description

Fresh, crisp, and ready in just 5 minutes, this Healthy Greek Salad combines cucumber, tomatoes, green bell pepper, red onion, Kalamata olives, and feta with a tangy homemade olive oil and red wine vinegar dressing. It makes an easy lunch, meal prep option, or Mediterranean side dish.

Ingredients

Scale

Salad:

1 large cucumber, diced

1 pint grape tomatoes, halved

1 green bell pepper, diced

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, halved

4 oz feta cheese, crumbled

Salt and black pepper, to taste

Dressing:

1/3 cup red wine vinegar

Juice of 1 lemon

1 tsp Dijon mustard

2 garlic cloves, minced

1/2 tsp dried oregano

1/4 tsp salt

1/4 tsp black pepper

1/2 cup olive oil

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Instructions

1. Combine the cucumber, tomatoes, bell pepper, red onion, Kalamata olives, and feta in a large bowl.

2. In a separate bowl, whisk together the red wine vinegar, lemon juice, Dijon mustard, garlic, oregano, salt, and black pepper.

3. Gradually whisk in the olive oil until the dressing comes together.

4. Pour the dressing over the salad and toss gently.

5. Taste the salad, then adjust the salt and black pepper as needed.

6. Serve immediately or refrigerate until ready to serve.

Notes

English cucumbers work especially well because their thin skin does not require peeling.

Large tomatoes are traditional, although grape or cherry tomatoes make preparation quicker.

Green bell pepper is traditional, but you can substitute red or yellow bell pepper.

Use Kalamata olives whole or halved according to your preference.

A block of feta generally gives you fresher flavor and texture, although pre-crumbled feta works for convenience.

Cut the vegetables into similarly sized, fairly large pieces instead of finely dicing them.

For a simpler dressing, drizzle olive oil and red wine vinegar directly over the salad, then add dried oregano.

You can prepare the dressing several days ahead and keep it refrigerated.

You can slice the vegetables 1 to 2 days ahead and combine them when ready to serve.

Store leftovers in the refrigerator for 4 to 5 days.

For added protein, top the salad with baked or grilled chicken.

For a vegetarian meal, add chickpeas and avocado.

Serve with hummus, baba ganoush, falafel, tahini sauce, or other Mediterranean dishes.

Prep Time: 5 minutes
Cook Time: 0 minutes
Category: Lunch Recipes
Method: No Cook
Cuisine: Greek

Nutrition

Serving Size: 1 serving
Calories: 396
Sugar: 6 g
Sodium: 757 mg
Fat: 36 g
Saturated Fat: 8 g
Unsaturated Fat: 26 g
Trans Fat: 0 g
Carbohydrates: 14 g
Fiber: 4 g
Protein: 7 g
Cholesterol: 25 mg