Greek salad recipe and calories

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

Many of us love salads both as a separate dish and as a light appetizer to main courses. Made from fresh seasonal vegetables, they are incredibly nutritious and low in calories. Thanks to the variety of recipes and ingredients included in them, you can treat family and friends with salads not only in the hot season, but also in winter. Salad can be a separate dish, like, for example, everyone's favorite "Olivier", and dietary, if you cook it from greens, non-starchy vegetables and season with a mixture of lemon and balsamic vinegar. Salad mixes can be warm, hearty - with meat, fish or cheese, fruity, light. For example, the calorie content of Greek salad is very low, since it consists only of vegetables and cheese. At the same time, there are several ways to reduce its energy value to a minimum.

Greek salad, calories and classic recipe

To feel the mood of sunny Greece, you do not have to go on a trip. Make your own Greek salad, and the taste of fresh vegetables, light cheese, aromaolive oil and herbs will take you miles from your home. Making this salad means not only cutting and mixing the ingredients indicated in the recipe, but also preparing the right dressing for it, the secret of which you will learn below. The calorie content of Greek salad is also low and is about 200 kcal per serving, if we talk about its main recipe. Thanks to this fact, even those who are on a diet can afford this dish. So, let's start cooking. We will need:

• 150 gr Feta cheese;
• 4 medium tomatoes, sliced;
• 1 cucumber, sliced (no peel needed);
• 1 large red onion, thinly sliced;
• half each red and green bell peppers, cut into half circles;
• 2 teaspoons of capers (it will also be delicious without them, given the rarity of the ingredient);
• 1 teaspoon ground oregano;
• 15-20 black olives (pitted is better, but can be without);
• some crackers;
• a few tablespoons of the finest olive oil, lemon juice, dried mint and s alt to taste.

Take a large, deep salad dish and place the previously diced cheese, tomatoes, cucumbers, peppers and onions in it. Then add olives and capers (optional). Sprinkle with oregano, pour in a couple of tablespoons of olive oil and lemon juice of your choice (red wine vinegar can be substituted). Decorate with crackers. Ready to serve. Notforget to serve with a couple of slices of fresh bread, which is so delicious to pick up the leftover dressing. It is important to remember that after adding the oil, all the ingredients should be thoroughly mixed with each other, as it tends to settle at the bottom of the serving bowl and taste bitter. If you don't have oregano on hand, you can substitute black pepper for it. Also remember that feta cheese contains a lot of s alt, so taste the dish before adding more s alt. The calorie content of Greek salad is so low that even having mastered a full plate, you can ask for supplements without harm to the figure. And for those who do not care about calories, you can add boiled chicken to the salad.

Greek salad with cheese. Calories and preparation

If in a classic salad one of the components is feta, traditionally produced in Greece using a patented technology, then in recipe variations, for example, when this type of cheese is simply not at hand, it can be replaced with cheese or even tofu. By the way, with the latter, the calorie content of Greek salad will be significantly lower, because the famous Asian cheese contains few calories, and besides, it is made from soy, and not from milk or cream, that is, in this case, the salad can be eaten by adherents of the vegan menu. To further reduce the calorie content of the salad, make a special dressing of spices, lemon juice and red or balsamic vinegar. If you care about your figure, then you can do without olive oil. It was a Greek salad recipe and all sorts ofvariations, one of them will definitely suit your taste.