Greek salad
Tomato, cucumber, pepper, onion and olives with a slab of feta and an oregano dressing. No lettuce, no cooking.
- Hands-on
- 10 min
- Total time
13 min, show breakdown
- Prep 10 min
- Cook 0 min
- Clean up 3 min
- Pans
- 0
- Ingredients
- 9
- Cost/serving
- $3.37
Per serving
- Calories
- 350
- Protein
- 7.7 g
- Fiber
- 3.3 g
- Net carbs
- 9.5 g
- Fat
- 31 g
High in (% Daily Value per serving): Vitamin C 66%, Riboflavin (B2) 31%, Vitamin E 30%, Vitamin K 30%, Vitamin B12 28%, Vitamin B6 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 1 medium tomato (123 g)
50 g cucumbers, a 5 cm (2 in) piece
Same amount as: 1¾ oz, about ¼ medium.
30 g red bell peppers, green, a quarter of a small one
Same amount as: 1 oz, about ¼ medium.
10 g red onions, a thin wedge
Same amount as: 0.4 oz, about ⅛ medium.
2 tbsp olives (kalamata or black) (17 g)
Same amount as: 30 mL.
40 g feta, crumbled, a slab, not crumbled
Same amount as: 1½ oz, about ¼ cup.
1½ tbsp olive oil (20 g)
Same amount as: 20 mL.
1 tsp lemon juice (5 g)
Same amount as: 5 mL, ⅛ lemon squeezed from fresh lemons.
½ tsp dried oregano (0.5 g)
Same amount as: 2 mL.
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. Best eaten within an hour. The tomatoes go watery in the fridge.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (296 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 350 | ||
| Total fat | 31 g | 40% | |
| Saturated fat | 9.1 g | 45% | |
| Cholesterol | 36 mg | 12% | |
| Sodium | 579 mg | 25% | |
| Total carbohydrate | 13 g | 5% | |
| Dietary fiber | 3.3 g | 12% | |
| Total sugars | 7.5 g | ||
| Net carbs† | 9.5 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.16 mcg | 1% | |
| Calcium | 246 mg | 19% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 483 mg | 10% | |
| Vitamin A | 155 mcg | 17% | |
| Vitamin C | 59 mg | 66% | |
| Vitamin E | 4.5 mg | 30% | |
| Vitamin K | 36 mcg | 30% | |
| Thiamin (B1) | 0.14 mg | 12% | |
| Riboflavin (B2) | 0.41 mg | 31% | |
| Niacin (B3) | 1.5 mg | 9% | |
| Vitamin B6 | 0.4 mg | 23% | |
| Folate | 53 mcg | 13% | |
| Vitamin B12 | 0.68 mcg | 28% | |
| Magnesium | 35 mg | 8% | |
| Zinc | 1.6 mg | 15% | |
| Selenium | 6.4 mcg | 12% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Cut the tomato into wedges. Halve the cucumber lengthways and cut into thick half-moons. Slice the pepper into rings and the onion into thin slivers.
Put the vegetables and olives on a plate. Lay the feta on top.
Mix the oil, lemon juice and pepper with a fork. Pour it over and sprinkle the oregano on the feta.
Done looks like: Juices from the tomato pooling with the oil on the plate.
Equipment
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Too salty | Feta and olives carry plenty of salt. | Do not add salt until you have tasted it with the feta. |
| Harsh raw onion | Red onion is strong raw. | Soak the slices in cold water for 5 minutes, then drain. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 10 min, total 13 min. | 350 kcal 7.7 g protein 3.3 g fiber 9.5 g net carbs 31 g fat |
| Vegan | No feta. Also dairy-free. Hands-on 10 min, total 13 min. | 244 kcal 2.1 g protein 3.3 g fiber 7.9 g net carbs 22 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Use feta made from pasteurized milk (check the label).