This Anti-Inflammatory Classic Greek Salad has a fresh taste and is colorful. We prepare this Greek salad with crisp cucumbers, juicy cherry tomatoes, red onions, green bell peppers, Kalamata olives, feta cheese, fresh parsley, extra virgin olive oil, lemon juice, oregano, garlic, sea salt, and black pepper. This Greek salad contains nearly 7g net carbs and around 220 calories. We make this Greek Salad in only fifteen minutes. This Anti-Inflammatory Classic Greek Salad is perfect for Mediterranean diets, low-carb lifestyles, family meals, outdoor picnics, and clean eating routines. We keep this Greek salad in the refrigerator for nearly two days, but freezing is not advised as the crispness of the vegetables may be lost. You can serve this Greek salad with grilled chicken, baked salmon, whole wheat pita bread, hummus, falafel, quinoa bowls, or roasted vegetables.
STATS:
- Cuisine: Greek, Mediterranean
- Prep Duration: 15 minutes
- Calories: 220 kcal
- Diet: Anti-Inflammatory
- Course: Salad, Side Dish
- Time for Cooking: Zero minutes
- Size/serving: 1 bowl
- Method of Cooking: No-cook
- Overall servings: 4
- Overall Duration: 15 minutes
EQUIPMENT:
- Small whisk
- Bowl
- Salad serving spoon
- Knife
- Cutting board
INGREDIENTS:
SALAD:
- 3 cups cucumbers
- 2 cups cherry tomatoes
- 1 medium red onion
- 1 cup green bell pepper
- ½ cup Kalamata olives
- ¾ cup feta cheese
- 2 tablespoons parsley
DRESSING:
- One-fourth cup olive oil
- Lemon juice, two tbsp.
- 1 teaspoon oregano
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 small garlic clove
INGREDIENT NOTES:
CUCUMBERS:
- We use cucumbers to provide crunch and freshness to the salad. You can substitute them with English cucumbers, Persian cucumbers, or zucchini slices.
CHERRY TOMATOES:
- We utilize cherry tomatoes, as they add juicy texture and antioxidant-rich flavor. You can replace them with Roma tomatoes, grape tomatoes, or heirloom tomatoes.
RED ONION:
- Red onion is used to add natural anti-inflammatory chemicals and a strong flavor. You can swap it with shallots, sweet onions, or green onions.
KALAMATA OLIVES:
- We utilize Kalamata olives to add healthy fats and authentic Mediterranean taste. You can substitute them with black olives, green olives, or capers.
FETA CHEESE:
- We use feta cheese because it gives a creamy texture and salty richness to the salad. You can replace it with goat cheese, vegan feta, or fresh mozzarella.
EXTRA VIRGIN OLIVE OIL:
- To deliver heart-healthy lipids and anti-inflammatory properties, we utilize this oil. You can swap it with avocado oil or walnut oil.
LEMON JUICE:
- We use fresh lemon juice to brighten the flavor and balance the dressing. Lime juice, apple cider vinegar, or red wine vinegar can be used in its place.
INSTRUCTIONS:
- Rinse and completely dry the veggies.
- We halve the cherry tomatoes, dice the cucumbers, and make thin slices of the bell pepper and onion in a dish.
- Includes feta cheese and kalamata olives in a dish.
- Garnish the parsley for additional fresh taste.
- In a small vessel, combine the black pepper, olive oil, sea salt, lemon juice, garlic, and oregano.
- Spread the dressing on the salad components.
- Lightly mix till all the elements are uniformly coated.
- Before serving, refrigerate it for about fifteen minutes to improve the flavor.
TIPS:
- Include the feta and then serve it to retain its texture.
- We utilize fresh and ripe veggies for perfect texture and flavor.
- Cool this colorful salad for about ten minutes for perfect blending of the flavors.
- Include a small amount of turmeric and avocado in the dressing for additional anti-inflammatory properties.
- Before assembling, refrigerate the salad components to get a fresh taste.
SERVING SUGGESTIONS:
GRILLED PROTEINS:
- Grilled chicken
- Lamb chops
- Grilled salmon
- Shrimp skewers
PLANT-BASED OPTIONS:
- Falafel
- Chickpea patties
- Stuffed bell peppers
- Grilled halloumi
SPREADS AND DIPS:
- Hummus
- Tzatziki
- Baba ganoush
- Whipped feta
BAKERY AND BREAD SIDES:
- Pita bread
- Flatbread
- Garlic bread
- Focaccia
SIDES:
- Lemon roasted potatoes
- Orzo pilaf
- Couscous
- Lentil soup
STORAGE INFORMATION:
FRIDGE:
- Put this Greek salad in a tight box and stock it for about two days.
FREEZER:
- This Greek salad should not be stored since the vegetables will lose their crunch after defrosting & get soggy.
FAQs:
Will we prepare this Greek salad dairy-free?
Sure, you can skip the feta cheese or vegan feta to make this Greek salad vegan.
Can we prepare this Greek salad more quickly?
- You may prepare this Greek salad ahead of time because it keeps in the fridge for approximately two days.
Is this Greek salad perfect for inflammation?
- Yes, it is good for inflammation, as oregano, olive oil, onions, and tomatoes all have anti-inflammatory antioxidants and compounds.
Which proteins could I utilize?
- You can use tofu, grilled chicken, salmon, shrimp, or chickpeas.
NUTRITIONAL FACTS:
Caloric Content: 220 kcal
Sodium: 480mg
Net carbs: 7g
Fiber: 3g
Sugar: 4g
Fats: 18g
Proteins: 6g
Portion Size: 1 bowl
Total carbs: 10g
