Big Greek Salad recipe for Family and Friends
Greek salad is a delightful combination of freshness and crunchiness, where each vegetable is covered in creamy feta cheese and a flavorful dressing. This is my favorite recipe for Greek salad that I often prepare for my family and friends. Healthy, low-carb, nutrient-packed, and bursting with flavor – it’s simply the best Greek salad!
Table of Contents
Greek Salad: health benefits
Let’s dive into the health benefits of each ingredient:
Starting with Chinese cabbage, it’s low in calories and rich in vitamins like C, K, and folate.
Furthermore, vibrant cherry tomatoes are abundant in lycopene, a potent antioxidant linked to reduced chronic disease risk, while also providing vitamin C, potassium, and fiber.
Black olives supply monounsaturated fats that aid in lowering bad cholesterol levels, coupled with antioxidants.
Meanwhile, hydrating cucumbers, primarily composed of water, offer a dose of vitamins and minerals, including K and potassium.
Red onions, with immune-boosting vitamin C and compounds like quercetin, bring anti-inflammatory and antioxidant properties.
Incorporating crumbled feta cheese into the salad also adds a creamy and tangy flavor while providing calcium and protein for bone health and satiety.
The inclusion of healthy fats, such as extra virgin olive oil, aids in heart health, and lemon juice contributes immune-boosting vitamin C.
Mustard adds tang and potential anti-inflammatory benefits, and minced garlic introduces both flavor and immune support. Italian seasoning enhances the taste and potentially bolsters antioxidants.
Overall, this nutrient-dense Greek salad is low in calories, aiding in weight maintenance. Its fiber and healthy fats promote digestive health, while antioxidants from its colorful array of vegetables protect cells from oxidative stress.
For those on a keto diet, its low carbohydrate content and healthy fats contribute to satiety, weight management, and blood sugar regulation, all supporting improved overall health.
Customizable and fresh, this Greek salad offers a balanced blend of nutrients, flavors, and textures, aligning with a health-conscious diet.
Why you will love this recipe
Reasons to love this Greek salad recipe:
- Fresh and delicious
- Easy to make with simple ingredients
- Perfect salad option for sharing with friends and family
- Nutritious and healthy
- Gluten-free and low in calories
- Keto-friendly and low in carbs
How to make the best Greek salad?
Ingredients
For a very big Greek salad that you’re sharing with your family or friends you will need:
350 g/12 oz. Chinese cabbage
180 g/ 6 oz. feta cheese
300 g/ 10 oz. cherry tomatoes
1 large red bell pepper (250 g/ 8-9 oz.)
1 big cucumber (300 g/ 10 oz.)
1 can pitted black olives (300 g/ 10 oz.)
1 large red onion (100 g/3-4 oz.)
For the dressing:
4 tbsp. Extra virgin olive oil
2 tbsp. Lemon juice
½-1 tsp. Dijon mustard
1 clove garlic minced
Salt & pepper to taste
½-1 tsp. Italian seasoning
Remember, that you can always adjust the amount of ingredients to your liking.
Equipment
The list of equipment is short, you just need:
- Big cutting board and knife to cut the vegetables
- Small mixing bowl to make a dressing
- Big bowl to toss the salad
- Bowl or plate to serve the salad
Step-by-step instructions
Prepare ingredients for the Greek salad
To begin, rinse and dry the Chinese cabbage leaves. Tear them into medium-sized pieces and place them in a large bowl.
Next, crumble the feta cheese with your hands and combine it with the cabbage leaves.
Proceed by cutting the pepper, and cucumber into large chunks.
Lastly, cut the onion into half-circle slices, the pepper, and cucumber into large chunks, and slice the tomatoes and olives in half.
Prepare the dressing for the Greek salad
Finally, prepare the dressing by adding all the ingredients to a bowl and mixing them until combined.
Assemble the Greek salad
Once the dressing is ready, add all the sliced vegetables to the large bowl with the cabbage leaves and feta.
Then, pour in the dressing, and toss together to ensure everything is thoroughly mixed and coated.
Video recipe
Can I prepare Greek salad in advance?
I don’t recommend storing Greek salad for an extended period or preparing it in advance, as it may lead to excessive moisture, wilted greens, and diminished freshness and crispness.
It is best enjoyed within 1-2 hours of preparation to retain its optimal freshness and crispiness.
However, you can conveniently prep your ingredients ahead of time by washing and drying all the vegetables. Also, you can slice the vegetables and store them individually in airtight containers for a few days.
Additionally, you can prepare the dressing in advance and store it covered in the refrigerator for a few days, streamlining the salad-making process.
Nutritional value
Total carbohydrate 10.9 g
Dietary fiber 3.9 g
Total sugars 6.2 g
Net carbs 7 g
Total fat 15.1 g
Saturated fat 5.6 g
Cholesterol 27 mg
Protein 6.9 g
Potassium 295 mg
Sodium 425 mg
Calcium 171 mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these keto recipes next:
Greek salad
Delightful Greek salad recipe: fresh, crunchy, bursting with Mediterranean flavor. Healthy, low-carb, nutrient-packed, and so easy to make!
Ingredients
For the salad
- 350 g/12 oz. Chinese cabbage
- 180 g/ 6 oz. feta cheese
- 300 g/ 10 oz. cherry tomatoes
- 1 large red bell pepper (250 g/ 8-9 oz.)
- 1 big cucumber (300 g/ 10 oz.)
- 1 can pitted black olives (300 g/ 10 oz.)
- 1 large red onion (100 g/3-4 oz)
For the dressing:
- 4 tbsp. Extra virgin olive oil
- 2 tbsp. Lemon juice
- ½-1 tsp. Dijon mustard
- 1 clove garlic minced
- Salt & pepper to taste
- ½-1 tsp. Italian seasoning
Instructions
- Rinse and dry the Chinese cabbage leaves. Tear them into medium-sized pieces and place them in a large bowl.
- Crumble the feta cheese with your hands and combine it with the cabbage leaves.
- Cut the onion into half-circle slices, the pepper and cucumber into large chunks, and slice the tomatoes and olives in half.
- Prepare the Greek salad dressing by adding all the ingredients to a bowl and mixing them together.
- Add all the sliced ingredients to the large bowl with the cabbage leaves, pour in the dressing, and toss everything together.