Greek Salad

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

Curing : 20 min Preparation : 10 min
250 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Bone-healthy

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 lemon juice, freshly squeezed 1/2 lemon
2 tsp dried oregano 2 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. In a small bowl, soak the coarsely chopped onion in water with few drops of lemon juice 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, lemon juice, 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

per 1 serving (320g)

Amount

% Daily Value

Calories

250

Fat

20 g

31 %

Saturated 6.5 g
+ Trans 0 g

32 %

Cholesterol

30 mg

Sodium

580 mg

24 %

Carbohydrate

14 g

5 %

Fibre

3 g

14 %

Sugars

8 g

Net Carbs

11 g

Protein

7 g

Vitamin A

41 %

Vitamin C

34 %

Calcium

19 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives ½
Fats 4

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This recipe is in the following categories

Tomatoes | Vegetables | First courses/Appetizers | Salads | Bone-healthy | Vegetarian | Kosher | Halal | High Calcium | No Cook | Greek