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Fresh Greek Salad Recipe Easy Heart-Healthy Mediterranean Diet Guide

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A crisp and vibrant Greek salad featuring fresh vegetables, briny Kalamata olives, creamy feta cheese, and a perfectly balanced olive oil dressing. This heart-healthy Mediterranean dish is quick to prepare and packed with bold flavors.

Ingredients

Scale
  • 2 large ripe tomatoes, chopped
  • 1 medium cucumber, peeled and diced
  • 1 small red onion, thinly sliced and soaked in cold water
  • 1 green bell pepper, deseeded and sliced
  • 6 oz (170g) feta cheese, crumbled
  • 1/2 cup Kalamata olives, pitted and halved
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, finely chopped)
  • 1/2 teaspoon sea salt (adjust to taste)
  • Freshly ground black pepper to taste
  • Optional: 1 small garlic clove, minced
  • Optional: Handful of fresh parsley or mint, chopped

Instructions

  1. Rinse all fresh produce under cold water. Peel and dice the cucumber into bite-sized pieces. Chop the tomatoes into roughly 1-inch chunks and thinly slice the red onion. Soak the onion slices in cold water for about 5 minutes, then drain thoroughly.
  2. Remove the seeds and slice the green bell pepper into thin strips or small pieces.
  3. In a small bowl or jar, combine the extra virgin olive oil, red wine vinegar, dried oregano, sea salt, black pepper, and minced garlic if using. Whisk or shake vigorously until the dressing is well emulsified and slightly thickened.
  4. In a large mixing bowl, gently combine the tomatoes, cucumber, red onion, bell pepper, and Kalamata olives. Toss lightly to distribute the ingredients evenly without crushing the tomatoes.
  5. Crumble the feta cheese over the salad. If using fresh herbs like parsley or mint, sprinkle them on top.
  6. Pour the dressing over the salad and toss gently but thoroughly to coat everything, being careful not to overmix.
  7. Taste the salad and adjust seasoning with more salt, pepper, or vinegar if desired.
  8. Serve immediately to enjoy the crispness and fresh flavors. If needed, cover and refrigerate for no more than 30 minutes.

Notes

Soaking the red onion slices in cold water reduces sharpness and bitterness. Use a good quality extra virgin olive oil for best flavor. Crumble feta by hand for rustic texture. Serve immediately for best texture; refrigerate no longer than 30 minutes to avoid sogginess. For dairy-free option, substitute feta with plant-based cheese.

Nutrition

Keywords: Greek salad, fresh salad, Mediterranean diet, heart-healthy, feta cheese, Kalamata olives, easy salad recipe

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