Discover the vibrant flavors of Shopska Salad, a traditional Bulgarian dish made with juicy tomatoes, crisp cucumbers, onions, and sweet peppers. Topped with grated feta cheese, this refreshing salad is perfect as a side dish or light meal. Learn how to make this simple yet flavorful salad with our easy-to-follow recipe.

Ingredients:

- 3 large tomatoes, diced

- 1 cucumber, peeled and sliced

- 1 onion, finely chopped

- 1 green pepper, diced

- 1 red pepper, diced

- 200g (7 oz) feta cheese, grated

- 2 tablespoons olive oil

- 1 tablespoon red wine vinegar

- Salt and pepper to taste

- Fresh parsley for garnish (optional)

Instructions:

Prepare the Vegetables: In a large bowl, combine the diced tomatoes, sliced cucumber, chopped onion, and diced peppers.

Season: Drizzle the olive oil and red wine vinegar over the vegetables. Add salt and pepper to taste, and gently toss to mix all the ingredients together.

Top with Feta: Grate the feta cheese over the salad, ensuring it covers the vegetables evenly.

Garnish (Optional): If desired, sprinkle some fresh parsley on top for added color and flavor.

Serve: Enjoy the Shopska Salad immediately, either on its own or as a side dish to your favorite meal.

Notes:

- For a more authentic touch, use Bulgarian feta cheese, which is slightly creamier and less salty than other varieties.

- This salad is best served fresh but can be refrigerated for up to a day.

Nutritional Values

Tomatoes (3 large, diced)

 - Calories: Approximately 75

 - Carbohydrates: 15 g

 - Protein: 3 g

 - Fat: 0 g

 - Fiber: 4 g

Benefits: 

 - Vitamins: Rich in vitamins A and C, and antioxidants like lycopene.

 - Hydration: High water content helps with hydration.

 - Heart Health: Lycopene and vitamin C support heart health.

Cucumber (1, peeled and sliced)

 - Calories: Approximately 16

 - Carbohydrates: 4 g

 - Protein: 1 g

 - Fat: 0 g

 - Fiber: 1 g

Benefits: 

 - Hydration: High water content aids in hydration.

 - Nutrients: Provides vitamins K and C, and minerals like potassium.

 - Low Calorie: A low-calorie, refreshing addition to salads.

Onion (1, finely chopped)

 - Calories: Approximately 45

 - Carbohydrates: 11 g

 - Protein: 1 g

 - Fat: 0 g

Benefits: 

 - Antioxidants: Contains antioxidants and compounds like quercetin that support overall health.

 - Flavor: Adds a sharp and savory flavor to dishes.

Green Pepper (1, diced)

 - Calories: Approximately 25

 - Carbohydrates: 6 g

 - Protein: 1 g

 - Fat: 0 g

 - Fiber: 2 g

Benefits: 

 - Vitamins: High in vitamin C and A, which support immune health and skin health.

 - Antioxidants: Contains antioxidants that help combat oxidative stress.

Red Pepper (1, diced)

 - Calories: Approximately 30

 - Carbohydrates: 7 g

 - Protein: 1 g

 - Fat: 0 g

 - Fiber: 2 g

Benefits: 

 - Vitamins: Excellent source of vitamin C and A.

 - Antioxidants: Rich in antioxidants like beta-carotene and lycopene.

Feta Cheese (200g, grated)

 - Calories: Approximately 500

 - Fat: 40 g

 - Protein: 20 g

 - Carbohydrates: 4 g

Benefits: 

 - Protein: Provides protein and calcium.

 - Flavor: Adds a tangy, salty flavor to dishes.

 - Nutrients: Contains vitamins like B12 and minerals like calcium.

Olive Oil (2 tablespoons)

 - Calories: Approximately 240

 - Fat: 28 g (mainly monounsaturated fats)

 - Protein: 0 g

 - Carbohydrates: 0 g

Benefits: 

 - Heart Health: Rich in monounsaturated fats that support cardiovascular health.

 - Flavor: Adds richness and depth of flavor.

Red Wine Vinegar (1 tablespoon)

 - Calories: Approximately 3

 - Carbohydrates: 0 g

 - Protein: 0 g

 - Fat: 0 g

Benefits: 

 - Flavor: Adds a tangy, acidic flavor to dishes.

 - Digestion: May aid in digestion and help balance flavors.

Salt and Pepper (to taste)

Salt: 

  - Calories: 0

  - Sodium: Approximately 2300 mg per teaspoon

Pepper: 

  - Calories: Approximately 6 per teaspoon

Benefits: 

 - Salt: Enhances flavor and helps balance other ingredients.

 - Pepper: Adds a mild heat and can stimulate digestion.

Fresh Parsley (for garnish, optional)

 - Calories: Approximately 2 per tablespoon

 - Carbohydrates: 0.5 g

 - Protein: 0.2 g

 - Fat: 0 g

Benefits: 

 - Vitamins: High in vitamins A, C, and K.

 - Flavor: Adds a fresh, herbal flavor and color to dishes.

 - Digestive Health: May aid in digestion and provide antioxidants.

These ingredients come together to create a refreshing and nutritious salad, with each component contributing essential nutrients and flavors.