Exploring Mediterranean cuisine: Greek Salad

Mediterranean cuisine is a vibrant tapestry of flavors, rooted in ancient civilizations like the Greeks and Romans. Better-known staples today are the Greek salad, tzatziki sauce, and roasted lamb with rosemary.

Green salads, often featuring crisp lettuce, tomatoes, and olives, highlight the region’s fresh produce and olive oil. Tzatziki, a creamy yogurt-based dip with cucumbers and garlic, reflects the influence of Middle Eastern flavors. Roasted lamb with rosemary, a staple in Mediterranean feasts, showcases the use of aromatic herbs and the tradition of communal dining.

This cuisine celebrates simplicity and seasonality, embodying a rich cultural heritage that continues to thrive in modern culinary practices.

Greek Salad (Horiatiki)

The staple Greek salad also known as “Horiatiki,” is a refreshing and vibrant dish that celebrates the flavors of Greece. It’s a simple yet satisfying combination of fresh ingredients. Horiatiki is celebrated for its fresh and healthy simplicity. Often enjoyed during warm weather, it embodies the Mediterranean lifestyle. Its key ingredients include ripe tomatoes, crisp cucumbers, pungent red onion, briny Kalamata olives, creamy feta cheese, extra virgin olive oil, and fragrant oregano.

These components provide a delightful balance of textures and tastes. In the traditional salad, tomatoes and cucumbers offer hydration and vitamins, while olives contribute healthy fats. Feta adds protein and calcium, and olive oil is rich in heart-healthy monounsaturated fats. Overall, Greek salad is not only delicious but also a nutritious dish that supports a balanced diet.

Traditional Greek Salad Ingredients

The key ingredients are:

• Tomatoes: Ripe, juicy tomatoes are essential. They provide a sweet and tangy base. Tomatoes are rich in vitamins (like vitamin C and A) and antioxidants. One medium size tomato of about 123 g, according to the USDA Food and nutrient database (USDA https://www.nutritionvalue.org/categories_in_food_and_nutrient_database_foods.html) contains 51.66 mcg vitamin A, 16.9 mg vitamin C, traces of vitamin D as well as 0.33 mg of iron, 12.30 mg of calcium, 292 mg of potassium.
• Cucumbers: Crisp cucumbers add crunch and freshness. Cucumbers are low in calories and provide hydration. A cup of chopped cucumbers is about18 calories per 120 g serving (about a cup). This serving contains 0.1 g of fat, 0.8 g of protein and 4.4 g of carbohydrate (2 g sugar, 0.6 g of dietary fiber, and complex carbs). Raw cucumber contain no saturated fat or cholesterol per serving, a cup has 6.00 mcg vitamin A, 3.4 mg vitamin C, traces of vitamin D as well as 0.34 mg of iron, 19.20 mg of calcium, 176 mg of potassium.
• Red onions: Thinly sliced red onions contribute a mild bite. Red onions add contain 12 calories per 28.3495 g serving. This serving contains 0.3 g of protein and 2.8 g of carbohydrate (sugar, 0.6 g of dietary fiber, and complex carbs). Raw onions, contain 2.3 mg vitamin C as well as 0.07 mg of iron, 4.82 mg of calcium, and 56 mg of potassium.
• Kalamata olives: These dark, briny olives are a must. Kalamata olives contains 45 calories per 3 olives (15 g serving). This serving contains 4.5 g of fat, 1 g of dietary fiber. Kalamata olives contains 0.5 g of saturated fat and no cholesterol, 0.06 mg of iron, and 20 mg of potassium.
• Feta cheese: Creamy and salty, feta cheese crumbles elevate the salad, being creamy and salty. It provides about 75 calories per 28.35 g serving, 6.1 g of fat, 4 g of protein and 1.1 g of carbohydrate. Feta cheese contains 3.8 g of saturated fat and 25 mg of cholesterol, 35.44 mcg vitamin A, 0.11 mcg vitamin D, 0.18 mg of iron, 139.77 mg of calcium, and 18 mg of potassium.
• Extra virgin olive oil: Drizzle generously for flavor. Olive oil adds healthy fats. One tablespoon has around 120 calories and all healthy fats. If you’re trying to cut down on oils, do it elsewhere, this is one you must indulge in, not only for flavor, but so many gut health benefits, as well as helping your heart, and overall health goals.
• Oregano: Sprinkle dried oregano for an aromatic touch. With 0.4 g of dietary fiber in a (1 g serving = 1 tsp) and traces of complex carbs, this spice contains 0.85 mcg vitamin A, 0.37 mg of iron, 15.97 mg of calcium, and 13 mg of potassium, all adding to your health goals in a meal and supporting essential functions such as blood clotting and bone metabolism (vitamin K and proteins).
• Salt and pepper: Season to taste. Salt is one controversial ingredient, consuming too much causes a lot of health problems, but most table salt not only flavors foods and according to Harvard T.H. Chan, School of Public Health, “The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.” (Harvard T. H. Chan, 2023)
• Other ingredients. The best part of the Greek salads is that you can add other ingredients such as green peppers, oregano, grilled chicken, and red wine vinegar, vegetables contribute minimal calories and if your chicken is lean the protein you’ll consume is enough reason for increased calories because you’ll have a satisfying salad.

Overall a low-calorie option, a typical serving of Greek salad (about 1 cup) contains approximately 179 calories, 15 grams of fat, 5.1 grams of protein, and 7.4 grams of carbs.

Preparation for a Traditional Greek Salad

There is no right or wrong way to put this simple, delicious, and healthy salad together, as long as you leave the dressing for last, before tossing together to make sure all your ingredients are coated. Basically, you do the following:

• Chop the veggies such as tomatoes, cucumbers, and onions.
• Combine them in a bowl with olives and crumbled feta cheese.
• Drizzle olive oil or your favorite dressing with olive oil, sprinkle oregano, and season with salt and pepper.
• Toss gently to mix.

Serving your Greek Salad

This salad can be eaten alone, especially when proteins are added, but it’s an excellent side to other meals such as the Roast Lamb, or Pizza.

You’ll want to serve the Greek salad chilled, which means that you’ll have your chopped ingredients in the refrigerator if preparing in advance, or you’ll chop immediately right out of the refrigerator and start assembling the salad. If you’re doing some meal prep work, you would have all these ingredients in small containers in the refrigerator ready to go.

You’ll find that this salad goes really well with a slice of crusty bread or pita on the side. Also, your dressing of choice may be a Tzatziki freshly made sauce. I’ll talk about this in my Tzatziki article in detail because this is one of the most loved, traditional sauces in the region of Greece and the surrounding area. I like the salad with this sauce as a dressing because it adds depth to the flavors such as fresh garlic and herbs, and there are some awesome non-allergenic choices, for those who have allergies to dairy.

Variations to the Traditional Greek Salad

There are several alternatives and variations to the traditional Greek salad, each adding unique twists while maintaining the essence of the dish.

Listed below are the most popular variations I know, but unspoken variations include those that are made with ingredients that are non-allergenic for people who have specific food allergies.

Also, some variations include meat for people who want a fuller lunch or dinner plate with everything they like. Some variations mainly remain in the vegetable category but use different or added ingredients such as artichokes.

1. Mediterranean Salad: Incorporates similar ingredients but may add bell peppers, artichokes, or roasted vegetables for additional flavor and texture.
2. Quinoa Greek Salad: Includes quinoa as a base, boosting protein and fiber while retaining the classic toppings like feta and olives.
3. Pasta Greek Salad: Combines cooked pasta with traditional Greek salad ingredients for a heartier version, perfect as a side dish or main.
4. Caprese Greek Salad: Blends Greek salad elements with fresh mozzarella and basil, offering a fusion of Italian and Greek flavors.
5. Tuna Greek Salad: Adds canned tuna for extra protein, making it a more filling option, often served with a drizzle of lemon juice.
6. Fruit Greek Salad: Includes seasonal fruits like watermelon or oranges for a refreshing, sweet twist, ideal for summer.

These variations are all subjective to our needs and likes, some of us want to include more greens, and lettuce, kale, or spinach is then added. Each variation highlights the adaptability of Greek salad while keeping its core ingredients and health benefits.