Seniors Healthy Lunch Greek Salad with Feta Cheese

Recipe Overview

This vibrant Greek Salad with Feta Cheese is a refreshing and nutritious dish, perfect for seniors seeking a healthy lunch option. Bursting with fresh vegetables and tangy feta, this salad hails from the Mediterranean, where it has been enjoyed for generations. It’s an excellent choice for any occasion, whether it’s a light meal on a warm day or a colorful addition to a family gathering.

The flavor profile is a delightful mix of savory, tangy, and slightly sweet from the fresh vegetables and herbs. The textures are equally enticing, featuring crisp cucumbers, crunchy bell peppers, and creamy feta cheese, all harmoniously combined to create a satisfying dish.

Prep and Cook Times

• Prep Time: 15 minutes
• Cook Time: 0 minutes (no cooking required)
• Total Time: 15 minutes
• Skill Level: Beginner

Serving Information

• Servings: 4
• Serving Suggestions: Enjoy this salad on its own or pair it with grilled chicken, whole-grain pita bread, or a side of hummus for a balanced meal. A drizzle of extra virgin olive oil or balsamic vinegar enhances the flavors beautifully.

Ingredients List

• For the Salad:

  • 1 medium cucumber, diced
  • 2 medium tomatoes, chopped
  • 1 bell pepper (red, yellow, or green), diced
  • 1 small red onion, thinly sliced
  • 1 cup of cherry tomatoes, halved
  • 1 cup of Kalamata olives, pitted
  • 1 cup of feta cheese, crumbled
  • 2 tablespoons fresh parsley, chopped (or 1 tablespoon dried)
• For the Dressing:
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Substitutions:

• For a vegan version, omit the feta cheese or replace it with a vegan cheese alternative.
• If you prefer a lower-sodium option, use reduced-sodium olives or feta.

Equipment List

• Essential Equipment:

  • Large mixing bowl (at least 2-quart capacity)
  • Cutting board
  • Sharp chef’s knife
  • Measuring cups and spoons
  • Salad serving utensils
• Optional Equipment:
  • Salad spinner (to dry washed vegetables)
  • Whisk (for mixing dressing)

Step-by-Step Instructions

1. Prepare the Vegetables:

   • Wash and dry all vegetables thoroughly. Dice the cucumber, chop the tomatoes, and bell pepper, and thinly slice the red onion. Halve the cherry tomatoes.

2. Combine the Salad:

   • In a large mixing bowl, combine the diced cucumber, chopped tomatoes, bell pepper, sliced red onion, halved cherry tomatoes, Kalamata olives, and crumbled feta cheese.

3. Make the Dressing:

   • In a small bowl or jar, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. Taste and adjust seasoning if needed.

4. Dress the Salad:

   • Pour the dressing over the salad mixture and gently toss to combine, ensuring all ingredients are well-coated.
5. Serve:
   • Transfer the salad to a serving platter or individual bowls. Garnish with chopped parsley for a pop of color and freshness.

Technique Tips and Troubleshooting

• Chopping Techniques: Use a sharp knife for clean cuts and to make chopping easier, especially for softer vegetables like tomatoes.
• Storing Leftovers: If you have leftover salad, store it in an airtight container in the fridge. It’s best consumed within 2 days for optimal freshness.

Plating and Presentation

To serve, arrange the salad in a large bowl or plate and drizzle with additional olive oil if desired. For an attractive presentation, layer the ingredients in the bowl or serve in individual portions. Garnish with extra feta and parsley on top.

Storage and Reheating Instructions

• Storage: Store leftover salad in an airtight container in the refrigerator for up to 2 days.
• Reheating: This salad is best enjoyed fresh and does not require reheating.

Variations and Customizations

• Add Proteins: For extra sustenance, consider adding grilled chicken, chickpeas, or tuna.
• Change Up the Greens: Toss in some spinach or arugula for added nutrients and flavor.
• Nuts and Seeds: Add a handful of toasted pine nuts or sunflower seeds for extra crunch.

Notes on Ingredients and Equipment

• Fresh Ingredients: Fresh herbs and vegetables yield the best flavor. If you can’t find fresh herbs, dried herbs can be used but in smaller quantities.
• Olive Oil Quality: Use high-quality extra virgin olive oil for the best flavor in your dressing.

Final Touches and Personal Notes

This Greek Salad recipe holds a special place in my heart as it reminds me of family gatherings filled with laughter and delicious food. The simplicity of the ingredients makes it a perfect dish for anyone looking to embrace healthy eating without compromising on taste. Feel free to make it your own by experimenting with different ingredients!

If you try this recipe, I’d love to hear how it turned out for you or any modifications you made!

FAQ

1. Can I make this salad ahead of time?

   • Yes! You can prepare the vegetables and dressing ahead of time. Just combine them right before serving for maximum freshness.

2. What can I substitute for feta cheese?

   • You can use goat cheese or a vegan cheese alternative for a similar creamy texture.

3. Is this salad gluten-free?

   • Yes, all the ingredients in this Greek Salad are naturally gluten-free.

4. How do I store leftover salad?

   • Store in an airtight container in the fridge for up to 2 days.
5. What other vegetables can I add?
   • Feel free to add radishes, avocados, or even artichoke hearts for additional flavor and nutrition.

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