Classic Greek Salad

The story this dish tells

This Mediterranean salad is more than just a fresh, colorful dish. It is a celebration of ancient ingredients that have nourished entire civilizations. Its inspiration comes from traditional Greek cuisine, specifically the Horiatiki, a rustic village salad made with tomatoes, cucumber, onion, olives, and feta cheese, without the addition of lettuce or leafy greens.

In rural Greece, this salad was prepared with whatever the land had to offer: ripe seasonal vegetables, home-cured olives, and the unmistakable flavor of feta cheese. Olive oil, often referred to as the "liquid gold" of the Mediterranean, adds not only richness but also a connection to culinary rituals dating back to antiquity.

This dish embodies the principles of the Mediterranean diet, one of the healthiest in the world, and reflects a culinary philosophy that values simplicity, freshness, and sharing. While today the Mediterranean salad has gained global popularity and each country puts its own spin on it, its essence remains the same: a tribute to the land, the sun, and the sea.
This salad is an ideal companion to creamy main dishes or seafood; its mix of textures and refreshing flavors elevates any meal.

Health benefits

• High in antioxidants (tomatoes, cucumber, olives)

• Provides healthy fats from olive oil and olives

• Source of calcium from feta cheese

• Hydrating and low in calories

Preparation tips

• Use ripe but firm tomatoes to avoid mushiness.

• Partially peel the cucumber for a nice visual contrast.

• Add the feta right before serving to keep its texture.

Best season to enjoy it

• Spring and summer, when tomatoes and cucumbers are at their best.

Food safety notes

• Keep all ingredients chilled until you are ready to assemble. Do not leave the feta cheese out at room temperature for too long.

Classic Greek Salad Recipe

Serves: 4
Prep time: 15 minutes
Total time: 15 minutes

Ingredients

• 2 cups cherry or grape tomatoes, halved

• 1 large cucumber, sliced into thin half-moons

• ½ small red onion, thinly sliced

• ½ cup black or kalamata olives, pitted

• ⅓ cup crumbled feta cheese

• 2 tbsp extra virgin olive oil

• Juice of ½ lemon

• ½ tsp dried oregano

• Salt and pepper to taste

• A few fresh basil leaves or chopped parsley (optional)

Instructions

1. In a large bowl, combine tomatoes, cucumber, onion, and olives.

2. Drizzle with olive oil and lemon juice, then sprinkle with oregano, salt, and pepper. Toss gently.

3. Add the crumbled feta just before serving.

4. Garnish with fresh herbs if desired.

Storage and shelf life

• Best served immediately. Can be refrigerated for up to 1 day, though the vegetables and cheese will release moisture over time.

Healthier ingredient swaps

• Replace feta with marinated tofu for a vegan version.

• Use green olives for a milder flavor.

• Add chickpeas for extra plant-based protein.

Pairing ideas

• Perfect alongside Stuffed Jumbo Shells in Mornay Sauce, Smoked Paprika Rice, grilled fish, or toasted pita bread.

🤓 Did you know...?

Feta cheese is one of the oldest cheeses in the world, with its production first described in Homer’s Odyssey. Legally, it can only be called “feta” if it is made in specific regions of Greece using sheep’s milk or a mix of sheep and goat milk. Kalamata olives, also native to Greece, do not just add bold flavor — they are rich in antioxidants that support heart health.

Dietary restrictions to consider

• Contains dairy. May contain sulfites if using preserved olives or cheese. Not suitable for those with dairy allergies unless using a plant-based alternative.

Important: If you have any doubts about incorporating this food into your diet, it is always a good idea to consult with your dietician or doctor.