Cyprus Village Salad, often referred to as Greek Salad or Horiatiki, is a classic Mediterranean dish known for its simplicity and vibrant flavors. Featuring fresh vegetables, tangy feta cheese, and briny olives, this salad is dressed with a zesty vinaigrette, making it a perfect choice for a light and healthy meal.
This traditional salad has been a staple in the Mediterranean diet for centuries, particularly in Cyprus and Greece. Its origins can be traced back to rustic village cooking, where fresh, locally-sourced ingredients were the norm. The dish reflects the Mediterranean emphasis on wholesome, straightforward meals that celebrate the natural flavors of the region’s produce. Cyprus Village Salad is not just a side dish but also a symbol of the region’s culinary heritage, often enjoyed during warm summer months or as a refreshing appetizer.
Ingredients:
- 1 large cucumber, diced
- 4 medium tomatoes, diced
- 1 red onion, thinly sliced
- 1 green bell pepper, seeded and diced
- 1/2 cup Kalamata olives, pitted
- 1/2 cup crumbled feta cheese
- 1/4 cup extra-virgin olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper, to taste
Instructions:
1. Wash and dry all vegetables. Dice the cucumber, tomatoes, and bell pepper into bite-sized pieces. Thinly slice the red onion.
2. In a large salad bowl, combine the cucumber, tomatoes, bell pepper, and red onion. Toss gently to mix.
3. Add the Kalamata olives and crumbled feta cheese. Toss lightly to combine.
4. In a small bowl, whisk together the olive oil, red wine vinegar, and dried oregano to make the dressing.
5. Pour the dressing over the salad and toss gently to coat evenly. Season with salt and pepper to taste.
6. Serve immediately or chill for up to an hour before serving.
Notes:
- For a more traditional version, omit lettuce and stick to just the listed vegetables.
- Enhance the flavor with fresh herbs like parsley or mint, if desired.
This refreshing salad is ideal for anyone looking to enjoy a nutritious and delicious dish that highlights the best of Mediterranean flavors
Nutrition Value:
1. 1 large cucumber, diced
- Calories: 45
- Carbohydrates: 11g
- Protein: 2g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin K and Vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Cucumbers are hydrating and low in calories. They provide antioxidants and support hydration due to their high water content.
2. 4 medium tomatoes, diced
- Calories: 80
- Carbohydrates: 18g
- Protein: 4g
- Fat: 0.5g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Excellent source of Vitamin C and Vitamin A
- Minerals: Rich in potassium and folate
- Nutritional Benefit: Tomatoes are high in antioxidants like lycopene, which may reduce the risk of chronic diseases. They also support heart health and boost the immune system.
3. 1 red onion, thinly sliced
- Calories: 45
- Carbohydrates: 11g
- Protein: 1g
- Fat: 0g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin C and small amounts of Vitamin B6
- Minerals: Good source of manganese and potassium
- Nutritional Benefit: Red onions have anti-inflammatory properties and support cardiovascular health. They are also rich in antioxidants.
4. 1 green bell pepper, seeded and diced
- Calories: 25
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C and Vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Green bell peppers are rich in antioxidants and vitamins, supporting immune function and skin health.
5. 1/2 cup Kalamata olives, pitted
- Calories: 70
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7g
- Sodium: 400mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin E
- Minerals: High in iron, calcium, and magnesium
- Nutritional Benefit: Kalamata olives provide healthy fats and minerals, supporting heart health and offering anti-inflammatory benefits.
6. 1/2 cup crumbled feta cheese
- Calories: 200
- Carbohydrates: 1g
- Protein: 10g
- Fat: 16g
- Sodium: 300mg
- Cholesterol: 45mg
- Vitamins: Provides Vitamin B12 and Vitamin A
- Minerals: Good source of calcium and phosphorus
- Nutritional Benefit: Feta cheese adds protein and calcium, contributing to bone health and muscle function.
7. 1/4 cup extra-virgin olive oil
- Calories: 240
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin E
- Minerals: Provides small amounts of calcium and potassium
- Nutritional Benefit: Olive oil is rich in monounsaturated fats and antioxidants, which support heart health and reduce inflammation.
8. 2 tbsp red wine vinegar
- Calories: 5
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Minimal mineral content
- Nutritional Benefit: Red wine vinegar adds flavor without significant calories and may aid in digestion and blood sugar control.
9. 1 tsp dried oregano
- Calories: 5
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin K and small amounts of Vitamin A
- Minerals: High in calcium and iron
- Nutritional Benefit: Oregano is rich in antioxidants and has antimicrobial properties, supporting overall health.
10. Salt and pepper, to taste
- Calories: Minimal
- Carbohydrates: Minimal
- Protein: Minimal
- Fat: Minimal
- Sodium: Varies with amount used
- Cholesterol: 0mg
- Vitamins: Minimal
- Minerals: Salt provides sodium; pepper provides trace minerals
- Nutritional Benefit: Enhances flavor but should be used in moderation to control sodium intake.
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