Greek Salad

Greek Salad

A Tomato, Cucumber, Onion, and Olive Salad with Feta Cheese.

4 servings
Curing 20 min
Preparation 10 min

250 calories per serving 


Ingredients

4 tomatoes, deseeded and diced   480 g
2 cucumbers, medium size, sliced   500 g
1/2 Spanish onions, coarsely chopped   150 g
20 black olives   8 tbsp
120 g feta cheese, diced    
3 tbsp extra virgin olive oil   45 mL
1 1/2 tbsp wine vinegar   23 mL
2 tsp dried oregano   2 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. In a small bowl, soak the coarsely chopped onion in water with few drops of vinegar about 20 min while preparing the rest of the salad.
  2. Dice the tomato(es) discarding the seeds. Put them in a salad bowl.
  3. Prepare the cucumber(s): Sprinkle with salt and let drain about 20 min. Add the sliced cucumber(s) to the salad bowl along with onion, olives and diced feta cheese.
  4. In a small bowl, whisk together the oil, vinegar, salt and pepper until the vinaigrette is emulsified. Adjust the seasoning. Pour the vinaigrette into the salad bowl then toss well. Sprinkle some oregano on top then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

20 g

31 %

Saturated 6 g
+ Trans 0 g

32 %

Cholesterol

30 mg

Sodium

560 mg

24 %

Carbohydrate

14 g

5 %

Fibre

3 g

14 %

Sugars

8 g

Protein

7 g

Vitamin A

40 %

Vitamin C

30 %

Calcium

20 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: 0 serving
Milk and Alternatives: ½ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Source of :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1
Good source of :
Calcium, Folacin, Potassium, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Excellent source of :
Vitamin A, Vitamin B12, Vitamin E, Vitamin K
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Tomatoes | Vegetables | First courses/Appetizers | Salads | Bone-healthy | Halal | High Calcium | Kosher | Vegetarian | No Cook | Greek

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