Does Greek Salad Have Lettuce? 10-Minute No-Cook Recipe
Greek salad takes ten minutes to make, with no cooking, using three raw vegetables, olives and feta. It doesn't need lettuce, but it does need the right amount of oil.
A quick salad with protein
This recipe takes ten minutes and doesn't involve cooking anything. The base is three raw vegetables: tomato, cucumber and Italian green pepper.
The feta provides about ten grams of protein per serving. It's a complete option for anyone looking for a fresh, simple dish.
Ingredients for two
You'll need three ripe tomatoes, one cucumber, one Italian green pepper and half a red onion. Add twelve Kalamata or black olives.
Round out the list with 150 grams of feta in a block, dried oregano and two tablespoons of extra virgin olive oil.
Step by step: how to cut each vegetable
Start with the tomatoes. Cut them into wedges and add a pinch of salt. Within five minutes, they'll release their juice.
Meanwhile, peel the cucumber in stripes and cut it into thick half-moons. Slice the pepper into thin rings and the onion into very thin slivers.
Combine everything in a shallow dish along with the olives. Don't throw away the juice the tomatoes have released: it's key to the dressing.
The block of feta and the dressing that makes itself
Place the block of feta on top of the vegetables. That way, it doesn't break up in the dressing and keeps its texture.
Sprinkle oregano over the top. Then drizzle on one tablespoon of oil per person.
At the bottom of the dish, the salty tomato juice and the oil combine. The dressing forms on its own, with no need to make it separately.
Why you shouldn't skip the oil
The oil isn't just a garnish. According to a study published in the American Journal of Clinical Nutrition, carotenoid absorption was minimal with a fat-free dressing.
So if you tend to leave the dressing on the plate, you're missing out on some of the vegetables' benefits. The two tablespoons for two people serve a purpose.
Why lettuce isn't needed
Horiatiki, the traditional Greek salad, doesn't contain lettuce. In this recipe, it would also only water down the dressing.
The lettuce took up space without adding anything essential. The dressing is already inside the tomato, thanks to the salt and the resting time.
Frequently asked questions
Does authentic Greek salad have lettuce?
No. Traditional Greek horiatiki doesn't contain lettuce, and in this recipe it would only water down the dressing.
Why is the feta added as a block rather than crumbled?
Because as a block it doesn't break up in the dressing. It's placed on top of the vegetables once they're in the dish.
How much oil goes into Greek salad?
One tablespoon of extra virgin olive oil per person, drizzled on. For two people, that's two tablespoons.
Why should you salt the tomatoes first?
With a pinch of salt, the tomato wedges release their juice in about five minutes. That juice, mixed with the oil, forms the dressing.
Informative article written with the help of AI tools from the verified script of the video. The video is in Spanish.