Classic Greek Salad
Introduction
Classic Greek salad, known as “Horiatiki,” is a vibrant dish that embodies the essence of Mediterranean cuisine. Bursting with fresh vegetables, aromatic herbs, and creamy feta cheese, this salad is not only visually appealing but also packed with flavor and nutrition. Its simplicity highlights the quality of the ingredients, making it a favorite during hot summer days, at family gatherings, or as a refreshing side dish.
History
The origins of Greek salad date back to the early 20th century in Greece, where it was a staple in rural villages. Traditionally made with locally sourced ingredients, this salad reflects the Greek ethos of fresh, seasonal produce. Over time, it has gained international popularity, appearing on menus worldwide, often enjoyed for its health benefits and delicious taste.
Ingredients
For the Salad:
3 large ripe tomatoes, chopped
1 cucumber, peeled and sliced
1 bell pepper (red or green), sliced
1 red onion, thinly sliced
1 cup Kalamata olives, pitted
1 cup feta cheese, crumbled or in blocks
Fresh oregano leaves (or 1 teaspoon dried oregano)
For the Dressing:
1/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard (optional)
Salt and freshly ground black pepper to taste
Instructions
Method
- Prepare the Vegetables:
Start by washing and chopping the tomatoes, cucumber, bell pepper, and red onion. Aim for uniform sizes for a visually appealing salad.
- Combine the Salad Ingredients:
In a large mixing bowl, combine the chopped tomatoes, cucumber, bell pepper, red onion, and Kalamata olives. Toss gently to combine.
- Add the Feta:
Crumble the feta cheese over the top of the salad or place blocks of feta in the center. Sprinkle fresh oregano over everything.
- Make the Dressing:
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard (if using), salt, and black pepper until well blended.
- Dress the Salad:
Drizzle the dressing over the salad just before serving. Toss gently to coat all ingredients without breaking the feta.
- Serve:
Transfer to a serving platter or individual bowls. Garnish with extra oregano if desired.
Benefits
Greek salad is not only delicious but also highly nutritious. It is rich in vitamins A and C from the fresh vegetables, healthy fats from the olive oil, and protein from the feta cheese. The olives provide heart-healthy monounsaturated fats and antioxidants, making this dish a wholesome choice.
Nutrition Information (per serving, approx. 1 cup)
Calories: 180
Protein: 5g
Fat: 15g
Carbohydrates: 8g
Fiber: 2g
Conclusion
Classic Greek salad is a delightful combination of fresh ingredients that capture the essence of the Mediterranean diet. Its simple preparation and bold flavors make it an ideal dish for any occasion. Enjoy this salad with family and friends, celebrating not just the flavors but also the culture and history behind it. Whether served as an appetizer, side dish, or light main course, Greek salad is sure to please lovers of healthy and delicious food alike. Its versatility allows it to complement a variety of dishes, making it a staple in both home kitchens and restaurant menus.
By embracing the freshness and simplicity of Greek salad, you’re not just savoring a meal; you’re enjoying a piece of culinary history that continues to thrive in kitchens around the world.