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Greek salad
A refreshing salad using feta cheese, olives, lettuce in an olive oil dressing. Use a crumbly white Cheshire cheese or Wensleydale if you don't have feta.
What you need
- 1 iceberg lettuce, shredded
- 1 red onion, peeled and sliced into rings
- 1 cucumber, cut into chunks
- 3 tomatoes, cut into large dice
- 100 g pitted black olives
- 350 g feta cheese, diced
- 6 tsp chopped fresh oregano
- for the dressing
- 60 ml extra virgin olive oil
- 3 tsp white wine vinegar
Method
Put all the salad ingredients, except the dressing, in a large bowl.
Combine the oil and vinegar. Pour over the salad and toss together.
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Preparation 10 minutes Total 10 minutes -
Energy 470 kcal/serving Fat 7.60 g/serving Carbohydrates 73.44 g/serving Glycaemic Index 3 Glycaemic Load 0.68 
Serving suggestion
French bread or pitta bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1970 | 392 | 10475 | 8350 |
| Energy (kcal) | 470 | 93.9 | 2500 | 2000 |
| Protein (g) | 17.6 | 3.50 | ||
| Carbohydrate (g) | 18.4 | 3.66 | 345 | 275 |
| Fat (g) | 38.1 | 7.60 | 95 | 70 |
| Fat (saturated) (g) | 17.1 | 3.41 | ||
| Fibre (g) | 5.11 | 1.02 | ||
| Sodium (mg) | 1351 | 269 | ||
| Salt (equivalent) (g) | 3.38 | 0.67 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 281 | 56.2 | 800 |
| Vitamin B-12 (µg) | 1.68 | 0.33 | 1 |
| Vitamin B-6 (mg) | 0.64 | 0.13 | 2 |
| Vitamin C (mg) | 36.7 | 7.31 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.43 | 0.68 | 10 |
| Zinc (mg) | 3.52 | 0.70 | 15 |
| Calcium (mg) | 557 | 111 | 800 |
| Folate (mcg) | 140 | 28.1 | 200 |
| Iron (mg) | 3.04 | 0.61 | 14 |
| Magnesium (mg) | 57.2 | 11.4 | 300 |
| Niacin (mg) | 2.29 | 0.46 | 18 |
| Pantothenic acid (mg) | 1.51 | 0.30 | 6 |
| Riboflavin (mg) | 0.96 | 0.19 | 1.6 |
| Phosphorous (mg) | 416 | 82.9 | 800 |
| Thiamin (mg) | 0.32 | 0.06 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Cow-dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible fresh oregano or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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