Greek Village Salad (Horiatiki)
Greek Village Salad (Horiatiki) — Classic, 15 Minutes
Greek Village Salad (Horiatiki) — Classic, 15 Minutes
Tomatoes, cucumber, bell pepper, red onion, Kalamata olives, and feta. No lettuce—just peak produce with bright lemon–oregano olive oil.
Time: ~15 min Yield: 4 servings No cooking
Jump to: Ingredients · Method · Pro Tips · Variations · Nutrition · Mediterranean Points
Ingredients
- Tomatoes: 4 medium, ripe (or 1 lb cherry); wedges/chunks
- Cucumber: 1 large English (or 4–5 Persian); sliced
- Green bell pepper: 1 small; thin rings
- Red onion: 1/2 small; very thinly sliced (cold-water soak optional)
- Kalamata olives: 1/2 cup
- Feta (block): 4 oz; slice or crumble
- Olive oil: 4 Tbsp
- Lemon juice (or red wine vinegar): 2 Tbsp
- Dried oregano: 1–1.5 tsp
- Salt & pepper to taste
Block feta > pre-crumbled for flavor/texture. Rinse olives and pat feta if very briny.
Method
- Prep veg: Cut/slice everything; soak onion 10 minutes in cold water, drain well.
- Dressing: Whisk olive oil, lemon (or vinegar), oregano, pinch of salt and pepper.
- Toss: Combine tomatoes, cucumber, pepper, onion, olives; add dressing and toss gently.
- Finish: Top with feta. Taste and adjust seasoning. Serve immediately.
Pro Tips
- Tomatoes: Don’t refrigerate before making the salad; cold mutes flavor.
- Onion mellow: Quick cold-water bath reduces harshness without losing crunch.
- Oil quality: The salad rides on olive oil—use one you enjoy straight off a spoon.
- Salt timing: Salt just before serving to minimize weeping.
Variations & Add-Ins
- Chickpea boost: 1 can (15 oz) drained chickpeas for a meal-worthy bowl.
- Herb-y: Fresh oregano, parsley, or mint.
- Anchovy umami: Mince 1–2 fillets into the dressing.
- Whole-grain side: Add 1/2 cup farro/bulgur or serve with whole-grain pita.
Nutrition (estimates)
Per serving (1/4 recipe): varies with produce size and brand of feta/olives.
| Calories | Protein | Carbs | Fat | Fiber | Sodium* |
|---|---|---|---|---|---|
| ~280 | ~7–8 g | ~12–14 g | ~22–23 g | ~4–5 g | varies |
*Mostly from feta/olives. Rinse olives and pat feta if you’re salt-sensitive.
Mediterranean Diet Notes
- Vegetables (point): This bowl is a vegetable celebration—easy point.
- Healthy fats: Extra-virgin olive oil supports unsaturated-over-saturated goals.
- Whole grains (optional): Add 1/2 cup cooked farro/bulgur or whole-grain pita for the grain point.
- Legumes (optional): Chickpeas add a legume point and extra fiber/protein.