Embark on a culinary journey to Bulgaria, where the vibrant and diverse gastronomy takes center stage. One dish that stands out as a true representation of Bulgarian culinary excellence is the Shopska Salad. Bursting with colors, textures, and flavors, this refreshing salad has become a beloved staple in Bulgarian households and a symbol of the country's rich agricultural heritage.

Originating from the Balkan region, the Shopska Salad pays homage to the traditional flavors of Bulgaria, showcasing the freshness of locally sourced ingredients. In this culinary adventure, we will guide you through the step-by-step process of crafting the perfect Shopska Salad, allowing you to bring the essence of Bulgarian cuisine to your own table. Let's dive into the art of creating this iconic salad that captures the essence of Bulgarian culinary traditions.


  • 4 large ripe tomatoes, diced
  • 1 cucumber, diced
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 1 small red onion, finely chopped
  • 200g feta cheese, crumbled
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
  • Fresh parsley, chopped, for garnish


Prepare the Vegetables:Wash and dice the tomatoes, cucumber, green bell pepper, and red bell pepper. Place them in a large salad bowl.

Chop the Onion:Finely chop the red onion and add it to the bowl with the other vegetables.

Add Feta Cheese:Crumble the feta cheese over the vegetables. The creamy texture of the feta will add a rich and savory element to the salad.

Prepare the Dressing:In a small bowl, whisk together the extra-virgin olive oil and red wine vinegar. This simple dressing will enhance the natural flavors of the vegetables.

Combine and Toss:Pour the dressing over the salad ingredients in the large bowl. Gently toss the salad to ensure that the vegetables are evenly coated with the dressing.

Season to Taste:Season the salad with salt and pepper according to your preference. Keep in mind that the feta cheese adds a salty element, so adjust the seasoning accordingly.

Chill and Serve:Place the Shopska Salad in the refrigerator for about 30 minutes to allow the flavors to meld and the salad to chill.

Garnish with Fresh Parsley:Before serving, sprinkle chopped fresh parsley over the salad. This will add a burst of color and a hint of freshness to the dish.

Serve and Enjoy:Serve the Bulgaria Shopska Salad as a refreshing side dish or as a light meal on its own. Enjoy the medley of flavors and textures that make this salad a delightful representation of Bulgarian culinary traditions.

Now, you're ready to indulge in the authentic taste of Bulgaria with this simple and delicious Shopska Salad!

Nutritional Values

Nutritional values can vary based on specific brands and varieties of ingredients used. However, here's a general estimate for the nutritional values of the main ingredients in the Bulgaria Shopska Salad per serving (assuming 4 servings):

Tomatoes (4 large, diced):

  • Calories: 60
  • Carbohydrates: 14g
  • Protein: 3g
  • Fat: 1g
  • Fiber: 4g
  • Vitamin C: 40% of the Daily Value (DV)
  • Vitamin A: 20% DV


  • Rich in antioxidants: Tomatoes contain lycopene, a powerful antioxidant associated
  • with various health benefits, including heart health and cancer prevention.
  • Vitamins and minerals: They are a good source of vitamin C, potassium, and folate.

Cucumber (1 medium, diced):

  • Calories: 45
  • Carbohydrates: 11g
  • Protein: 2g
  • Fat: 0g
  • Fiber: 2g
  • Vitamin C: 10% DV
  • Vitamin K: 15% DV


  • Hydration: Cucumbers are high in water content, aiding in hydration.
  • Low in calories: They are a low-calorie vegetable, making them a healthy choice for weight management.
  • Vitamins: Cucumbers provide vitamins like K and C.

Green Bell Pepper (1 medium, diced):

  • Calories: 25
  • Carbohydrates: 6g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 2g
  • Vitamin C: 190% DV
  • Vitamin A: 10% DV


  • Rich in vitamin C: Green bell peppers are a great source of vitamin C, important for immune function.
  • Fiber: They contribute to dietary fiber, promoting digestive health.

Red Bell Pepper (1 medium, diced):

  • Calories: 30
  • Carbohydrates: 7g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 3g
  • Vitamin C: 210% DV
  • Vitamin A: 15% DV


  • Vitamins A and B6: Red bell peppers are rich in vitamins A and B6, supporting vision and overall health.
  • Antioxidants: They contain various antioxidants, helping to combat oxidative stress.

Red Onion (1 small, finely chopped):

  • Calories: 45
  • Carbohydrates: 11g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 2g
  • Vitamin C: 10% DV
  • Vitamin B6: 10% DV


  • Quercetin: Red onions contain quercetin, an antioxidant that may have anti-inflammatory and immune-boosting properties.
  • Sulfur compounds: These compounds may have potential cardiovascular and anti-cancer benefits.

Feta Cheese (200g, crumbled):

  • Calories: 500
  • Carbohydrates: 4g
  • Protein: 21g
  • Fat: 43g
  • Calcium: 60% DV
  • Phosphorus: 45% DV


  • Calcium and phosphorus: Feta cheese is a good source of calcium and phosphorus, essential for bone health.
  • Protein: It provides protein, necessary for muscle function and repair.

Extra-Virgin Olive Oil (1/4 cup):

  • Calories: 480
  • Fat: 54g
  • Vitamin E: 30% DV


  • Monounsaturated fats: Olive oil is rich in heart-healthy monounsaturated fats.
  • Antioxidants: It contains antioxidants that may have anti-inflammatory effects.

Red Wine Vinegar (1 tablespoon):

  • Calories: 2
  • Carbohydrates: 0.1g


  • Acetic acid: Red wine vinegar contains acetic acid, which may help control blood sugar levels.
  • Antioxidants: Like many vinegars, it provides antioxidant

Salt and Pepper:

  • Nutritional values are minimal as these are used in small amounts for seasoning.

benefits: Flavor enhancement: Used in moderation, salt and pepper can enhance the overall taste of the dish.

Fresh Parsley (for garnish):

  • Calories: 1
  • Carbohydrates: 0.2g
  • Protein: 0.1g


  • Vitamins K and C: Parsley is a good source of vitamins K and C.
  • Antioxidants: It contains various antioxidants that contribute to overall health.

Please note that these values are approximate and can vary based on the specific brands and quantities of ingredients used. Additionally, the nutritional values are given per serving, assuming the recipe serves four. Adjustments may be needed based on the actual serving size and individual dietary needs.


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