Lettuce, cucumbers and tomatoes. That was my go-to salad combo for years. If you can identify then it might be time to shake things up. It’s time to get to know the Greek salad! Colorful. Flavorful. And most importantly—it’s anything but boring.
What’s In a Classic Greek Salad?
No need for a base of lettuce or salad greens here. We keep this salad simple with just a few ingredients. This combination makes Greek salad a top choice for freshness and flavor.
- Cucumbers – Crunchy and hydrating. Remember when I said we can eat our water?
- Tomatoes – Juicy and and packed with antioxidant power to protect our cells
- Red onions – Tangy with a surprisingly great flavor
- Olives – Full of the healthy fats and a kiss of saltiness
- Feta cheese – A good source of calcium and vitamin B12. Choose traditional or a vegan version
- Red wine vinegar – The only thing I had to purchase at the store. I love the tangy flavor it brought to the salad.
That’s it. Nothing complicated. Just a burst of flavor and plant-powered goodness in every bite of this Greek salad.
This Salad Has A History
Rumor has it that the original Greek salad was born out of the ingenuity of local restaurant owners in a touristy section of Athens. In the 1960s, there was a salad tariff. Yep. There was a cap on how much essential products like vegetables could be sold. The original version was made with tomatoes, cucumbers, crispy onion and Kalamata olives. The feta cheese was added to this version and that addition allowed the restaurants to increase the purchase price. The Horiatiki or Village Salad has been a winner ever since.
Why A Greek Salad Wins (Every Time)
1. It’s Surprisingly Simple
You don’t have to cook. All you need is a knife and a bowl. No fancy tools. Just chop, mix and eat. It’s the perfect meal or side dish that looks fancier than it really is. Adding a Greek salad to your meal can impress anyone including yourself!
2. It’s Wonderfully Affordable
I already had the vegetables in my pantry and fridge. A quick trip to the store for some red wine vinegar and feta cheese helped me make my tasty Greek salad. I made this salad a couple of times during the week so it is definitely a budget friendly option.
3. It’s Packed with Nutrients
This Greek salad recipe provides a plant-powered punch with every bite. It’s proof that healthy doesn’t have to mean boring. Greek salad is a testament to that. Let’s take a look at what we get each time we serve it up:
Tomatoes: full of lycopene for supporting heart health
Cucumbers: almost 96% water and a good source of fiber
Olives: rich in heart-healthy monounsaturated fats
Red onions: high in Quercetin which may help lower blood pressure
Feta: a solid source of protein and calcium
Red wine vinegar: heart healthy, fully of antioxidants and may support digestion
A Final Word…
When I started leaning into plant-based nutrition, everyone wasn’t completely supportive. Many people felt sorry for my new life. They thought it would only include my basic salad of lettuce, cucumbers and tomatoes. But Ha! I have proven them all wrong. This Greek salad is an example of something that I didn’t grow up with but now it’s in my fridge all the time.
So congrats to you for choosing new ways to get more plants on your plate. You got this and I got you!
LA is a plant-based advocate from the Bronx. She is studying to become a nutritionist and has fun finding new ways to help others get more plants on their plate. She is also an Amazon Influencer and may received compensation if you shop with her at the Black Girls Eat Shop on Amazon.
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Easy Greek Salad
Ingredients
- 1/2 red onion- diced
- 3 medium tomatoes-cubed
- 3 mini-cucumbers-sliced
- 1/2 cup black olives- whole or sliced
- 1 teaspoon dried oregano
- 1/4 cup extra virgin olive oil
- 2 tbs red wine vinegar
- 1/2 cup crumbled feta
- salt/pepper to taste
Instructions
- Grab a large bowl. Add cucumbers, tomatoes, olives and red onions.
- Add oregano, salt, oil and vinegar.
- Use a large spoon to ensure that all of vegetables are mixed well.
- Top your salad off with the crumbled feta and a little black pepper. Enjoy!
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