How to make Greek salad: recipe with photo

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Salads are one of the important steps towards he alth and an integral part of any meal. The benefits of their use cannot be overestimated. A diet based on vegetable salads, even with the inclusion of boiled meat, normalizes all body systems, helps to get rid of toxins and lose weight. In addition, herbal ingredients are the most natural for the body and have a positive effect on the human body as a whole.

The advent of Greek salad

One of the "correct" salads recommended for the diet menu is Greek. How to make a Greek salad so that the dish is he althy? It is necessary to add components that will bring the necessary minerals and vitamins to the body.

However, initially the appearance of a mixture of vegetables as a salad was not associated with recovery. The recipe, which originated in the taverns of Athens, was in a hurry to introduce the citizens and guests of the capital to an inexpensive, light and refreshing dish. Much later, the salad began to be included in the diet menu.

Main ingredients

How to make a Greek salad, few people know. However, most fans of the dish are confident in the positivethe effect on the body of each individual component. The composition of the traditional Mediterranean dish includes the following he althy ingredients: cucumbers, tomatoes, peppers, lettuce, olives, cheese.

Benefits of vegetables

Cucumber, consisting of fiber and the so-called cucumber water, replenishes the amount of minerals. Thanks to tartronic acid, the transition of carbohydrates into fats is slowed down. The product is also used in various diets as a mild herbal diuretic.

Tomatoes, the peel of which contains a high percentage of dietary fiber, contribute to the stable functioning of the intestines. Fresh vegetables have powerful antioxidant properties. They have a low calorie content, so they are often used in the fight against excess weight. The presence of calcium, zinc and magnesium in the vegetable contributes to a he althy diet, and the presence of vitamins gives an energy boost to the body.

Sweet pepper contains the highest amount of minerals and vitamins of all components of the Greek salad. It is noteworthy that the color of pepper distinguishes it from its counterparts in the amount of certain substances. So, red pepper is a leader in vitamin C, and yellow pepper contains a maximum of potassium. Vitamins of group B allow you to cope with depression, add strength and optimism to people who have decided to deprive themselves of a lot of high-calorie pleasures for the sake of a slender body. Promotes pepper and accelerates the metabolic process in the body.

Choosing a salad

Leaves of lettuces "Iceberg" and "Romaine" contain a whole mineral complex, including usefulfolic acid. Fiber removes toxins from the body. Eating the leaves improves blood quality, increases hemoglobin and rids the blood of bad cholesterol.

Also, the product fights venous problems and cleanses the blood vessels. With dietary nutrition, this type of greenery is indispensable, since it contains a minimum of calories and a maximum of water. How to make a Greek salad and what type of leaves is preferable to use, everyone decides for himself. The choice in favor of Romaine or Iceberg will not reduce the usefulness, but will only slightly change the taste of the dish.

Favorite cheese

Feta - cheese made from sheep's or goat's milk, carries all the beneficial properties of natural dairy products. These are calcium, which has a positive effect on the skeletal system, and riboflavin, which improves reproductive function, and B vitamins, which contribute to the proper functioning of the nervous system.

Of course, the high calorie content of the product will not contribute to weight loss. Sometimes the hostess can replace feta with other less high-calorie types of cheeses, and the household will be happy with the new version of the old recipe. With what cheese to make a Greek salad, each family decides for itself. Only use in combination with products of plant origin will allow you to replace one dietary meal or become a good addition to a lunch dish.

Olive family

Olives consist mainly of coarse fiber, which helps to cleanse the intestines and speed up metabolism. It is worth noting the content in the composition of the product,among other useful substances and minerals, vitamin E. It prevents cell aging, improves their regeneration, maintains nails and hair in excellent condition. The benefits of olives are also great in strengthening immunity.

He althy sauces

How to make a Greek salad correctly, and what kind of dressing to use, must be decided in advance. The classic recipe calls for olive oil. You can experiment by adding yogurt or sour cream. This will slightly increase the calorie content, but will fundamentally change the taste. Some connoisseurs of the dish use regular sunflower oil, while gourmets prefer balsamic vinegar.

Today, store shelves are full of different types of sauces. There is even a separate dressing for this particular dish on sale. There are also countless tips on how to make Greek salad at home. In search of the best, experimentation in the kitchen is always acceptable. The restaurant menu differs from the usual by certain rules. Therefore, chefs prefer to make the sauce themselves, using not only liquid dressings, but also a lot of different spices.

Dish options

There are many options and recipes for how to make Greek salad. But any interpretation of the dish cannot radically differ from the classics. Usually replace or add one, in extreme cases, two products. A feature of the preparation of all salad options is the cutting of products immediately before use, which will allow you to serve a mixture of vegetables in the most attractive form.

Classical Greeksalad

When preparing a dish close to that which appeared in Athens, they rely on the knowledge and experience of Mediterranean chefs. Therefore, they do not save on products and use:

1. Two large thick-skinned juicy tomatoes. In winter, when vegetables are not particularly juicy, it is better to take medium-sized cherry tomatoes.
2. Two elastic cucumbers. Again, in the cold season, there is more taste in the long representatives of this species, but in the summer you can use any option.
3. One sweet red meaty pepper, although a few colors will add brightness to the salad. Therefore, it is more interesting to take two halves of peppers of different colors, for example, red and yellow, or red and green.
4. One head of onion, preferably sweet red.
5. A small jar of canned olives. In the classic version, these are olives with pits.
6. One hundred grams of feta cheese or fetax.
7. Half a ripe lemon.
8. 40 grams of olive oil.
9. Black pepper, oregano and s alt to taste.

It is recommended to copy the cut of the dish from the presented photo. How to make a Greek salad, it becomes clear at a glance. The main thing in cooking is coarse grinding of ingredients and sprinkling with sauce a few minutes before serving.

Start preparing the salad by washing, drying and slicing the vegetables. At the same time, tomatoes, cucumbers and peppers should be chopped in the form of small rectangles, and onions should be cut into half rings. On a plate orspecial dish put vegetables, pepper and s alt them. In a separate container, prepare a mixture of oil with oregano and pour the resulting dressing into the salad. Mix all ingredients. Top with diced cheese, garnish with olive quarters and drizzle with lemon juice.

Salad in salad

A classic dish takes on an interesting look if the bottom of the plate is covered with leaves of any green salad. The ingredients in this case are slightly modified, but the benefits of eating salad are not diminished at all. The presented recipe (with photo), how to make a Greek salad, explains not only the sequence of laying out the chopped components. The bright colors of the dish and the special geometric cut make you want to please your loved ones with a homemade Greek-style salad.

For the salad you will need:

• mix of 6 Iceberg and Romaine lettuce leaves;
• 3 ripe tomatoes;
• 3 small peeled cucumbers;
• 1, 5 sweet peppers;
• 1 red onion;
• 100 grams of feta cheese;
• 100 grams of olives;
• 3 tbsp. l. olive oil;
• 1 tbsp l. lemon juice;
• s alt, pepper, oregano.

First, a mix of lettuce leaves is put into the dishes prepared for serving the salad. Then the sauce is mixed by adding lemon juice to the olive oil. Set the filling aside. Tomatoes, cucumbers and peppers are chopped in the same way, for example, in the form of squares or rectangles. Onions are cut into rings, olives - in circles. Refuelvegetables sauce, add your favorite seasonings. The resulting mixture is placed on lettuce leaves, after which feta cheese is spread on top, cut into diamonds or squares.

Greek cheese salad

Feta is not the only cheese that chefs prefer when experimenting with dishes. Often it is replaced with other types of cheeses. The recipe for Greek salad with feta cheese has become widespread. How to make this version of the salad to make it delicious, and what are its secrets, chefs share. The first and most important rule: you can’t just replace feta with cheese. It must be soaked in water or milk for several hours. In addition, it is recommended to add chicken fillet. So, for cooking you will need:

• 2 chicken fillets;
• 2 tomatoes;
• 2 cucumbers;
• 4 iceberg lettuce leaves;
• 1 garlic clove;
• 15 olives;
• 20ml lemon juice;
• 40ml olive oil;
• oregano or basil;
• s alt;
• pepper.

Marinate chicken fillet pieces with s alt, pepper and garlic for 2 hours. For the same time, put the soaked cheese. After the time has elapsed, fry the chicken until golden brown and place on a paper towel to remove excess fat. Remove the cheese from the liquid and also dry it.

Chop cucumbers, lettuce, tomatoes, olives. Place chicken on top and drizzle with olive oil and lemon juice. Then add your favorite spices. Start tasting the dish.

This salad variant will receivegood reviews from all family members. The advantages are the beauty of the dish, its taste, usefulness and economy. It will perfectly fit into both everyday and holiday menus. Guests will appreciate the hostess's experimental abilities and will definitely ask how to make a Greek salad with cheese.

Choosing the right salad

If cooking is associated with weight loss and is one of the meals on the diet menu, the specialist will recommend a Greek version with lettuce. For connoisseurs of Mediterranean cuisine, a classic recipe is preferable. If you want to surprise your loved ones or guests, the choice falls on Greek with cheese and chicken.

The main advice from chefs on how to make Greek salad is in two words: tasty and beautiful. Perhaps this is the most correct recommendation in the preparation of any dish.