Recipe To Surprise With A Delicious Greek Salad

The regular consumption of salads is one of the most recommended eating habits for weight and health issues. While it is essential to supplement it with other preparations, they often represent a nutritious way to increase satiety and limit calorie intake. Do you want to learn how to prepare a Greek salad?

As highlighted by a study published in the journal Appetite , salads as a first course help reduce total energy intake. Therefore, they calm hunger without adding too many calories and providing essential nutrients. Discover how to make this delicious recipe at home.

How to Make Greek Salad

According to information published on Wikipedia, the Greek salad is made of tomato, cucumber, pepper and red onion, all with salt, black pepper, and oregano and dressed with olive oil. However, today there are also other variants. Do you want to do it at home?

1. Traditional Greek salad

Traditional greek salad

This recipe is the best way to combine the flavors of the Mediterranean. You can use cherry tomatoes if you like, but try to maintain the essence of this salad by using its traditional ingredients.

Ingredients

  • 3 tomatoes
  • 1 cucumber
  • ½ red onion
  • 2 cups of cheese in squares (200 g)
  • ¼ cup of black olives (50 g)
  • 2 tablespoons of olive oil (30 ml)
  • 1 tablespoon of salt (15 g)
  • ½ tablespoon of black pepper (8 g)
  • 1 tablespoon of oregano (15 g)
  • ½ red pepper

Preparation

  1. To start, wash and cut your vegetables. You can use a little vinegar to disinfect. The tomato and onion should be cut into julienne strips, while the cucumber and pepper into small cubes. Then put them in a bowl.
  2. For the dressing of your salad, you must mix the olive oil with the salt, pepper and oregano in a bowl. Reserve in the refrigerator.
  3. Finally, take the bowl with your vegetables and add the dressing along with the cheese cubes and olives. Serve and enjoy this rich salad.

2. Greek salad with romaine lettuce

In this case, the salad incorporates the delicious and healthy romaine lettuce. According to data published in the USDA Food Composition Database , this food contains significant amounts of carbohydrates, protein, fiber, calcium, magnesium, iron, and vitamins A and C.

Ingredients

  • 1 red onion
  • 2 cherry tomatoes
  • ½ cucumber
  • ½ red pepper
  • 1 sprout of romaine lettuce
  • 1 clove garlic, crushed
  • ½ carrot
  • 3 tablespoons of lemon juice (45 ml)
  • 2 tablespoons of salt (30 g)
  • 1 tablespoon of pepper (15 g)
  • 3 tablespoons of soy sauce (45 ml) (optional)
  • 3 tablespoons of olive oil (45 ml)

Preparation

  1. Mix the olive oil, garlic, lemon juice, and soy sauce in a bowl. This will be the dressing for your salad.
  2. Then, in a pot over medium heat, cook the onion and carrot for 15 minutes so that they soften a little.
  3. Next, wash the lettuce with a little vinegar and cut the cherry tomatoes in half, the pepper into long strips and the cucumber into squares.
  4. Lastly, place all the ingredients in a large bowl and drizzle some of the reserved dressing. Then add salt, pepper and serve your Greek salad.

3. Greek salad with quinoa

Greek salad with quinoa

For those who want to give this recipe a healthy plus, we offer it in a presentation with quinoa. Remember that this cereal is a source of vitamin E, and minerals such as calcium and iron. In addition, according to a study published in the Journal of the Science of Food and Agriculture , it is a source of protein, fat and antioxidants.

Ingredients

  • 1 cup of quinoa (150 g)
  • 2 tomatoes
  • 1 red onion
  • ½ cup of black olives (75 g)
  • 2 small cucumbers
  • 3 tablespoons of chopped parsley (45 g)
  • 2 tablespoons of salt (30 g)
  • 1 tablespoon of pepper (15 g)
  • 2 tablespoons of olive oil (30 ml)
  • ½ cup of feta cheese (100 g)
  • 2 tablespoons of red vinegar (30 ml)

Preparation

  1. To start, cook the quinoa as if you were making rice, and reserve.
  2. Next, mix the vinegar with the salt and pepper. This will be the dressing for your salad.
  3. Next, cut the tomatoes and onion into julienne strips, and the cucumber into squares. Then put them in a bowl.
  4. Next, add the quinoa to the bowl of your vegetables and mix well.
  5. Lastly, spread the dressing over the Greek salad, add the parsley, olives, and feta cheese. Ready, we hope you have a good time.

Do you want to include a delicious Greek salad in your main meals? You can eat it for both lunch and dinner. Just make sure to use healthy supplements.

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