Greek Salad, Healthy Veg Greek Salad
by Tarla Dalal
greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad | with 15 amazing images.
greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad is a popular choice, all over the world. Learn how to make easy traditional greek salad.
To make greek salad, first make a dressing of virgin olive oil, oregano, lemon juice, salt and pepper powder to taste. Then combine romaine lettuce, feta cheese, green cucumber cubes, onions, cherry tomato halves and black olives in a deep bowl. Add the dressing and mix well. Serve immediately.
Easy traditional greek salad made with romaine lettuce, cheese and veggies dressed in a lemony and herby olive oil dressing, this salad is a multi-textural treat with myriad flavours packed into a bowlful.
The use of feta cheese in best greek salad gives the salad a unique texture and taste, and the veggies are also chosen such that the salad has a good balance of juiciness and crunch.
With plenty of veggies, this healthy veg greek salad is a true nourishing treat for the eyes as well as for the body. You are sure to gain in many antioxidants from this salad. These antioxidants help our body get rid of harmful free radicals which otherwise can be a ladder to various health diseases. Further the antioxidants also safeguard our cell health and boost our immunity.
The dressing of the greek salad is also has a plethora of wisely chosen healthy ingredients. The olive is rich in MUFA (for healthy heart), while the lemon juice lends vitamin C (for healthy skin) and the oregano helps to enhance the flavour of the dressing, thus making this healthy bowl more palatable for obesity, healthy heart and diabetes.
Tips for greek salad. 1. As a replacement to feta cheese, you can use soft paneer cubes. 2. If you wish you can also add chopped colourful bell peppers to this salad. 3. Serve the salad immediately upon tossing before the veggies lose their crispness.
Enjoy greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad | with step by step photos.
Greek Salad, Healthy Veg Greek Salad recipe - How to make Greek Salad, Healthy Veg Greek Salad
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Greek Salad
1 1/2 cups romaine lettuce , torn into pieces
1/2 cup chopped feta cheese
1 cup green cucumber cubes
1/2 cup roughly chopped onions
1/4 cup cherry tomato halves
1/4 cup sliced black olives
To Be Mixed Into A Dressing
1 tbsp extra virgin olive oil
1 tsp dried oregano
1 tbsp lemon juice
salt and to taste
- Method
- Combine all the ingredients for the salad into a deep bowl.
- Add the dressing and toss well.
- Serve immediately.
Greek Salad, Healthy Veg Greek Salad Video by Tarla Dalal
If you like Greek Salad
-
If you like Greek Salad, then also try other healthy salad recipes like
- paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe | with 22 amazing images.
- matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | with 33 amazing images.
- Indian style avocado salad recipe | cucumber tomato avocado salad | healthy avocado salad | how to make tasty avocado salad | with 16 amazing images.
What is Greek Salad made of?
- Greek Salad is made of 1 1/2 cups romaine lettuce , torn into pieces, 1/2 cup chopped feta cheese, 1 cup green cucumber cubes, 1/2 cup roughly chopped onions, 1/4 cup cherry tomato halves and 1/4 cup sliced black olives along with a dressing made of 1 tbsp extra virgin olive oil, 1 tsp dried oregano, 1 tbsp lemon juice, salt and pepper powder to taste.
For the dressing of Greek Salad
-
For the dressing of greek salad recipe | healthy veg greek salad | easy traditional greek salad | best greek salad, put 1 tbsp extra virgin olive oil in a small bowl. Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. Read the super article of which oil is the healthiest, avoid vegetable oil.
-
Add 1 tsp dried oregano for added flavour.
-
Add 1 tbsp lemon juice. Lemon is a very good source of Vitamin C and thus helps in the production of white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.
-
Add salt to taste.
-
Add pepper powder for taste.
-
Mix all the ingredients and keep the dressing aside.
For the Greek Salad
-
For the greek salad recipe | healthy veg greek salad | easy traditional greek salad | best greek salad, first add 1 1/2 cups romaine lettuce , torn into pieces in a deep bowl. Lettuce is low in calories and aids in Weight Loss. Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce.
-
To this add 1/2 cup chopped feta cheese. It is a good source of protein.
-
Add 1 cup green cucumber cubes. With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure. Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber.
-
Add 1/2 cup roughly chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
-
Add 1/4 cup cherry tomato halves. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
-
Add 1/4 cup sliced black olives for a true Mediterranean flavour.. Black olives are a good source of mono unsaturated fats (MUFA) and also a natural source of Vitamin E. These olives posses the ability to reduce inflammation in the body, neutralize the free radicals, protect heart and lower the risk of cancer. They help stimulate the immune system and fight against various bacteria and virus. Most Mediterranean's owe their smooth complexion to the consumption of olives, which figure heavily in their diet. Olives aid in maintaining healthy, supple skin due to healthy oils found in it. They are also a good source of fibre which helps to add bulk to stools and promote digestive health.
-
Add the prepared dressing.
-
Mix all the ingredients for the greek salad recipe | healthy veg greek salad | easy traditional greek salad | best greek salad well using 2 spoons or 2 forks.
-
Serve the greek salad recipe | healthy veg greek salad | easy traditional greek salad | best greek salad immediately.
Health Benefits of Greek Salad
-
Healthy Greek Salad – Rich in antioxidants.
- The addition of a variety of veggies makes this salad extravagantly rich in antioxidants like quercetin from onions, vitamin A and lycopene from tomatoes and vitamin C from lettuce and lemon juice. You will be surprise that this salad fulfils 10% of days need for vitamin A and 34% day’s need of vitamin C.
- These antioxidants maintain cell and tissue health.
- Olive oil and black olives being rich in MUFA (mono unsaturated fatty acids) protects heart.
- With 116 calories, 2.2 g of protein and 2.1 g of fibre per serving, it is perfect choice for weight watchers, diabetics and heart patients.
-
Women with PCOS and pregnant women both can relish this salad and fulfil their nutrient need while being satiated for long hours.
| Energy | 116 cal |
| Protein | 2.2 g |
| Carbohydrates | 5.7 g |
| Fiber | 2.1 g |
| Fat | 5 g |
| Cholesterol | 0 mg |
| Vitamin A | 469.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 13.6 mg |
| Folic Acid | 28.8 mcg |
| Calcium | 26.5 mg |
| Iron | 0.5 mg |
| Magnesium | 12.4 mg |
| Phosphorus | 24.5 mg |
| Sodium | 7 mg |
| Potassium | 109.5 mg |
| Zinc | 0.2 mg |
nice recipe...liked a lot...fresh and professional taste