Discover the vibrant and refreshing flavors of Macedonian Salad, a traditional dish packed with fresh tomatoes, crisp cucumbers, tangy onions, and creamy feta cheese. Perfect as a side dish or light meal, this simple yet delicious salad brings the taste of the Mediterranean to your table. Learn how to make this easy and healthy recipe at home.

Ingredients:

- 4 ripe tomatoes, diced

- 1 cucumber, peeled and chopped

- 1 red onion, thinly sliced

- 1 green bell pepper, chopped (optional)

- 150g feta cheese, crumbled

- A handful of black olives (optional)

- 2 tablespoons olive oil

- 1 tablespoon red wine vinegar or lemon juice

- Salt and black pepper, to taste

- Fresh parsley or oregano, for garnish

Instructions:

Prepare the Vegetables: In a large salad bowl, combine the diced tomatoes, chopped cucumber, sliced onion, and green bell pepper if using. Toss the vegetables together gently.

Add the Feta Cheese: Sprinkle the crumbled feta cheese over the top of the salad, distributing it evenly.

Season: Drizzle the olive oil and red wine vinegar or lemon juice over the salad. Season with salt and black pepper to taste.

Garnish: Add a handful of black olives if desired and garnish with fresh parsley or oregano for added flavor.

Serve: Serve the Macedonian Salad immediately, or chill it in the refrigerator for about 15 minutes before serving for a cool, refreshing dish.

Enjoy this delicious and healthy Macedonian Salad as a perfect accompaniment to any meal!

Nutritional Values

Ripe Tomatoes (4, diced)

 - Calories: Approximately 80

 - Carbohydrates: 18 g

 - Protein: 4 g

 - Fat: 0 g

 - Fiber: 6 g

Benefits: 

 - Rich in vitamins A and C, supporting immune function and skin health.

 - Contains lycopene, an antioxidant that may reduce the risk of certain diseases.

 - High water content helps with hydration.

Cucumber (1, peeled and chopped)

 - Calories: Approximately 16

 - Carbohydrates: 4 g

 - Protein: 1 g

 - Fat: 0 g

 - Fiber: 1 g

Benefits: 

 - High water content aids in hydration.

 - Provides vitamins K and C, and potassium.

 - Low in calories, making it a healthy addition to salads.

Red Onion (1, thinly sliced)

 - Calories: Approximately 45

 - Carbohydrates: 11 g

 - Protein: 1 g

 - Fat: 0 g

Benefits: 

 - Contains quercetin, which has anti-inflammatory and antioxidant properties.

 - Adds a sharp, sweet flavor to dishes.

Green Bell Pepper (1, chopped, optional)

 - Calories: Approximately 25

 - Carbohydrates: 6 g

 - Protein: 1 g

 - Fat: 0 g

 - Fiber: 2 g

Benefits: 

 - High in vitamin C and A.

 - Contains antioxidants that help combat oxidative stress.

 - Adds a crisp, fresh flavor.

Feta Cheese (150g, crumbled)

 - Calories: Approximately 375

 - Fat: 30 g

 - Protein: 15 g

 - Carbohydrates: 3 g

Benefits: 

 - Provides protein and calcium.

 - Adds a tangy, salty flavor to the salad.

 - Rich in vitamins such as B12 and minerals like calcium.

Black Olives (a handful, optional)

 - Calories: Approximately 50 (for a handful)

 - Fat: 5 g

 - Carbohydrates: 3 g

 - Protein: 0.5 g

Benefits: 

 - Provides monounsaturated fats that support heart health.

 - Adds a briny, savory flavor to the salad.

 - Contains antioxidants that may help protect against oxidative damage.

Olive Oil (2 tablespoons)

 - Calories: Approximately 240

 - Fat: 28 g (mainly monounsaturated fats)

 - Protein: 0 g

 - Carbohydrates: 0 g

Benefits: 

 - Rich in monounsaturated fats that support cardiovascular health.

 - Adds richness and depth to the salad.

Red Wine Vinegar or Lemon Juice (1 tablespoon)

Red Wine Vinegar: 

  - Calories: Approximately 3

  - Carbohydrates: 0 g

  - Protein: 0 g

  - Fat: 0 g

Lemon Juice: 

  - Calories: Approximately 4

  - Carbohydrates: 1 g

  - Protein: 0 g

  - Fat: 0 g

Benefits: 

 - Adds a tangy, acidic flavor to balance the dish.

 - **Lemon Juice**: Provides vitamin C, which supports immune function.

Salt and Black Pepper (to taste)

Salt: 

  - Calories: 0

  - Sodium: Approximately 2300 mg per teaspoon

Black Pepper: 

  - Calories: Approximately 6 per teaspoon

  - Carbohydrates: 1 g

Benefits: 

 - Salt: Enhances flavor and helps balance other ingredients.

 - Black Pepper: Adds a mild heat and can aid in digestion.

Fresh Parsley or Oregano (for garnish, optional)

Parsley: 

  - Calories: Approximately 2 per tablespoon

  - Carbohydrates: 0.5 g

  - Protein: 0.2 g

  - Fat: 0 g

Oregano: 

  - Calories: Approximately 3 per teaspoon

  - Carbohydrates: 1 g

Benefits: 

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

 - Oregano: Adds a fragrant, herbaceous flavor and contains antioxidants.

 - Both herbs enhance the visual appeal and flavor of the dish.