Looking to tantalize your taste buds with a burst of Mediterranean flavors? Look no further than the enticing Chopped Greek Salad! Bursting with fresh ingredients, this timeless dish offers a harmonious blend of flavors and textures that will leave you craving for more.
Here, we will provide a classic chopped Greek salad recipe, explore the traditional elements of a Greek salad, the health benefits it offers, and why it makes an excellent choice for meal prep salad jars.
What is a traditional Greek salad made of?
A traditional Greek salad, also known as “Horiatiki,” is a refreshing medley of vibrant ingredients that capture the essence of Greek cuisine.
While variations exist, the essential components of a traditional Greek salad include: Crisp cucumbers, juicy tomatoes, vibrant bell peppers, red onions, Kalamata olives, and crumbled or cubed feta cheese, then topped with a tangy, herby, olive oil vinaigrette dressing.
The Greek salad has its roots deeply embedded in the traditional culinary heritage of Greece. The simple combination of fresh ingredients provided a nourishing and satisfying meal for the Greek population.
The concept of the Greek salad has evolved over the years, adapting to the availability of local produce and incorporating regional variations. However, its essence remains the same—an uncomplicated blend of Mediterranean flavors that capture the spirit of Greek cuisine.
Health benefits:
Greek salad is not only a treat for your taste buds but also a powerhouse of health benefits. Here’s why it has gained a reputation as a healthy choice:
- Abundance of Nutrients: Packed with fresh vegetables, Chopped Greek salad provides an array of essential vitamins, minerals, and antioxidants that support overall well-being and boost the immune system.
- Heart-Healthy Ingredients: The generous use of olive oil in the dressing contributes monounsaturated fats, known for their potential to reduce the risk of heart disease.
- Rich in Fiber: The combination of vegetables, olives, and herbs ensures an ample intake of dietary fiber, promoting good digestion, and aiding in weight management.
- Low Calorie and Satiating: Greek salad is naturally low in calories while offering a satisfying combination of flavors and textures, making it an excellent option for those aiming to maintain a healthy weight or adopt a balanced eating plan.
Greek salad is indeed an ideal choice for meal prep salad jars. The ingredients used in Greek salad retain their freshness and flavors well, allowing you to prepare a batch in advance for convenient and healthy meals throughout the week.
Click here to find my article on salad jars to help save you time during your busy week, while also keeping you full with added chickpeas and quinoa.
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Let’s cut to the recipe!
Chopped Greek Salad
Equipment
- 1 garlic press
Ingredients
Dressing
- 1/4 cup extra virgin olive oil
- 3 tbsp red wine vinegar
- 1 clove pressed garlic
- 1 tsp dried oregano
- 1 tsp Dijon mustard
- 1/4 tsp sea salt
- 1/4 tsp ground black pepper
Salad
- 2 cups halved cherry tomatoes
- 2 cups chopped cucumber
- 2 cups chopped green bell pepper
- 1 1/2 cups chopped red onion
- 1 cup pitted kalamata olives
- 1 cup crumbled or cubed feta cheese
Instructions
- In a small bowl, whisk together the olive oil, red wine vinegar, oregano, pressed garlic, Dijon mustard, salt and pepper.
- Place your chopped vegetables in a large bowl and add the Kalamata olives and feta cheese.
- Add in your dressing and mix well. Enjoy!
Notes
- To make a more heartier, filling salad, try adding quinoa or chickpeas.
[…] spinach feta pasta goes great with a side salad! Try my chopped Greek salad or classic Caesar salad dressing without anchovies to balance your meal out […]