Authentic Greek Salad (Horiatiki) with Variations

The appeal of traditional Greek salad comes from its simplicity and taste. Toss fresh vegetables and olives and oregano, drizzle olive oil and vinegar, and top the salad with briny Greek feta for a fresh and vibrant dish that takes only a few minutes to put together. 

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Filling and pleasing, it’s also naturally nutritious. With fiber, protein, and heart-healthy fats, it can keep you full for longer after a meal. It’s also low in carbohydrates. 

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Here are the highlights of an authentic Greek salad. 

• Juicy, ripe tomatoes
• Tangy red onion
• Crisp cucumbers
• Zesty green pepper
• Brined feta cheese
• Earthy oregano
• Smooth olive oil
• Sharp red wine vinegar

Variations and Serving Suggestions 

• To reduce the strength of the red onion, try a technique called shocking. Fill a small bowl with ice water, add 1 tablespoon of vinegar, and soak the onions for 10 minutes. Then drain and pat dry. 
• A traditional Greek salad doesn’t have lettuce, but you can add as much chopped romaine, iceberg, or other lettuce as you like when you’re tossing the vegetables.
• Grape tomatoes and cherry tomatoes are good swaps for salad tomatoes. Use 2 cups of halved tomatoes. Another option is to use 6 chopped roma tomatoes.
• For a sweeter option, use a red or yellow bell pepper instead of green.
• For a lower-sodium version, try 1 tablespoon of capers instead of olives. 
• Sliced pepperoncini or banana peppers are common additions.
• Greek feta is traditional, but you can use Bulgarian feta or any other brined white cheese.
• For a high-protein option, top each serving of salad with ½ cup of garbanzo beans, ½ 5-ounce can of drained tuna, or 3 ounces of cooked chicken, fish, or falafel. 
• For a plant-based salad, omit the feta cheese. Add ½ cup of garbanzo beans or baked falafel.
• For a balanced meal, serve your salad with crusty whole-grain baguette or toast, toasted whole-grain pita chips, or whole-grain croutons.
• Try a smaller portion of this salad as a side dish to accompany lentil soup, split pea soup, chicken, salmon, or pasta.
• Stuff a whole-grain pita pocket or wrap with this salad, and serve with a piece of fruit.

Recipe for Authentic Greek Salad (Horiatiki)

Makes 4 servings

Ingredients:

• 1 small red onion, thinly sliced, shocked if desired.
• 3 large ripe tomatoes, sliced into half moons or thin half wedges
• 2-3 Persian cucumbers, sliced into half moons, or 1 English cucumber, chopped
• 1 green pepper, in slices
• ¼ cup of pitted Kalamata olives, halved or sliced
• 1-2 teaspoons of dried oregano or 1-2 tablespoons of fresh oregano, divided
• Salt and pepper to taste
• 3 tablespoons of olive oil
• 2 tablespoons of red wine vinegar
• 6 ounces of feta cheese in blocks

Instructions:

1. In a large bowl, add the onion, tomatoes, cucumber, green pepper, olives, and 1 teaspoon of dried oregano or 1 tablespoon of fresh oregano. Toss gently.
2. Serve in individual bowls or from the large bowl. Top with the olive oil, feta cheese, and remaining oregano. 

Nutrition information per serving: 270 calories; 21 grams of fat; 8 grams of saturated fat; 35 mg of cholesterol; 480 mg of sodium; 10 grams of carbohydrates; 5 grams of sugar; 2 grams of fiber; 8 grams of protein

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