Shopska Salad is a quintessential Bulgarian dish that highlights the country's rich culinary tradition. Featuring a medley of ripe tomatoes, crisp cucumbers, juicy green peppers, and tangy feta cheese, this refreshing salad is both visually appealing and simple to prepare. It's a celebration of fresh, local ingredients and a symbol of Bulgarian hospitality.
Named after the Shopluk region and its merchants ("shopi"), Shopska Salad highlights the area's abundant produce. Its simplicity and flavorful combination quickly made it a beloved staple in Bulgarian cuisine. The salad's cultural significance earned it the title "Masterpiece of the Intangible Cultural Heritage of Bulgaria" by the Bulgarian Ministry of Culture.
Ingredients:
- 3 ripe tomatoes
- 1 cucumber
- 1 green pepper
- 1 red onion
- 200 grams of feta cheese
- Extra virgin olive oil
- Salt and pepper to taste
- Optional: Fresh parsley or dill for garnish
Instructions:
1. Gather the Ingredients: Prepare all the vegetables and feta cheese. Ensure the tomatoes, cucumber, and green pepper are fresh and ripe.
2. Prepare the Vegetables: Wash the tomatoes, cucumber, and green pepper under running water. Dry them with a kitchen towel. Dice the tomatoes, cucumber, and green pepper into small, bite-sized pieces. Remove the seeds from the green pepper before cutting.
3. Slice the Red Onion: Peel and slice the red onion into thin rings. For a milder flavor, soak the sliced onion in ice water for about 10 minutes to reduce its pungency.
4. Assemble the Salad: In a large serving bowl, combine the diced tomatoes, cucumber, and green pepper. Arrange the red onion rings on top and crumble the feta cheese over the vegetables.
5. Dress the Salad: Drizzle extra virgin olive oil over the salad. Season with salt and pepper to taste. Toss gently to coat the ingredients evenly.
6. Garnish and Serve: Garnish with freshly chopped parsley or dill if desired. Serve immediately to enjoy the salad at its freshest.
Notes:
- The traditional Shopska Salad is served without additional dressings like vinegar or lemon juice to let the natural flavors of the vegetables and feta cheese shine.
- Although you can prepare the salad in advance, it's best to add the dressing just before serving to keep the ingredients crisp.
- Customize the salad by adjusting the quantity of vegetables and feta cheese according to your preference.
Nutrition Value:
1. 3 ripe tomatoes
- Calories: Approximately 66 calories
- Carbohydrates: 14 grams
- Protein: 3 grams
- Fat: 0.7 grams
- Sodium: 6 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in Vitamin C and Vitamin A
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Tomatoes are high in antioxidants, particularly lycopene, which is linked to various health benefits including reduced risk of heart disease and cancer. They also support immune function and skin health.
2. 1 cucumber
- Calories: Approximately 16 calories
- Carbohydrates: 4 grams
- Protein: 0.7 grams
- Fat: 0.2 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin K and some Vitamin C
- Minerals: Provides potassium and magnesium
- Nutritional Benefit: Cucumbers are hydrating due to their high water content and are low in calories. They provide antioxidants and support hydration, digestion, and skin health.
3. 1 green pepper
- Calories: Approximately 24 calories
- Carbohydrates: 6 grams
- Protein: 1 gram
- Fat: 0.2 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin C, Vitamin A, and Vitamin B6
- Minerals: Contains potassium and folate
- Nutritional Benefit: Green peppers are rich in antioxidants and vitamins, particularly Vitamin C, which supports immune health and skin integrity. They also help in reducing inflammation and promoting overall well-being.
4. 1 red onion
- Calories: Approximately 40 calories
- Carbohydrates: 9 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Sodium: 4 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Provides Vitamin C and Vitamin B6
- Minerals: Contains potassium and calcium
- Nutritional Benefit: Red onions are high in antioxidants and sulfur compounds that may help reduce inflammation, support heart health, and enhance immune function. They also contribute to digestive health.
5. 200 grams of feta cheese
- Calories: Approximately 528 calories
- Carbohydrates: 4 grams
- Protein: 22 grams
- Fat: 42 grams
- Sodium: 1,400 milligrams
- Cholesterol: 110 milligrams
- Vitamins: Contains Vitamin A and Vitamin B12
- Minerals: Rich in calcium and phosphorus
- Nutritional Benefit: Feta cheese provides a good source of protein and calcium, supporting bone health. However, it is high in sodium and fat, so it should be consumed in moderation.
6. Extra virgin olive oil
- Calories: Approximately 119 calories (per tablespoon)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin E
- Minerals: Small amounts of calcium and iron
- Nutritional Benefit: Olive oil is rich in monounsaturated fats and antioxidants, which may help reduce inflammation and lower the risk of heart disease. It also supports overall health and can improve the absorption of fat-soluble vitamins.
7. Salt and pepper to taste
- Salt: Contains sodium, but quantity varies
- Pepper: Minimal calories and nutrients
- Nutritional Benefit: Salt enhances flavor but should be used sparingly to avoid high sodium intake, which can lead to health issues. Pepper adds flavor and may have minor antioxidant properties.
8. Optional: Fresh parsley or dill for garnish
- Parsley (per 1/4 cup): Approximately 5 calories, 1 gram of carbohydrates, 0.5 grams of protein, 0 grams of fat, and a small amount of sodium
- Dill (per 1 tablespoon): Approximately 4 calories, 1 gram of carbohydrates, 0 grams of protein, 0 grams of fat, and a minimal amount of sodium
- Vitamins: Both herbs are good sources of Vitamin C and Vitamin A
- Minerals: Provide small amounts of calcium, iron, and potassium
- Nutritional Benefit: Both parsley and dill are rich in vitamins and antioxidants. They contribute to overall health, support digestion, and add a fresh flavor to dishes without significant calories.
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