Recipes · Greek · Salads
Greek Salad
One serving has 384 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin C (70%), riboflavin (45%), vitamin K (45%), pyridoxine (35%), cobalamin (35%) and phosphorus (33%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (355 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, sulphite
Ingredients
- 120 g Tomatoes, raw
- 80 g Cucumber, raw
- 40 g Bell pepper, green, raw
- 20 g Onions, red, raw
- 20 g Olives, black
- 50 g Feta cheese
- 20 g Olive oil
- 0.3 g Oregano, dried
- 5 g Vinegar, red wine
Method
- Cut the tomatoes into wedges, slice the cucumber, and cut the pepper into strips; thinly slice the onion.
- Arrange the vegetables and olives on a plate.
- Place a thick slab of the feta on top rather than crumbling it, in the traditional style.
- Drizzle with the olive oil and vinegar, and scatter with the oregano.
- Serve at once, mixing everything together at the table.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 384 kcal | 18% |
| Carbohydrates | 14.7 g | |
| Water | 293 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 9.4 g | 20% |
| Tryptophan | 0.12 g | |
| Threonine | 0.39 g | |
| Isoleucine | 0.46 g | |
| Leucine | 0.78 g | |
| Lysine | 0.7 g | |
| Methionine | 0.2 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.43 g | |
| Tyrosine | 0.37 g | |
| Valine | 0.6 g | |
| Histidine | 0.24 g | |
| Fat | 33.4 g | |
| Monounsaturated | 18.5 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 10 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 44.5 mg | |
| Calcium | 303 mg | 30% |
| Copper | 0.21 mg | 23% |
| Iron | 2.5 mg | 14% |
| Magnesium | 40.9 mg | 13% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 232 mg | 33% |
| Potassium | 540 mg | 11% |
| Selenium | 8 µg | 15% |
| Sodium | 727 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 48.1 µg | 12% |
| Cobalamin (vitamin B12) | 0.85 µg | 35% |
| Choline | 26.2 mg | 6% |
| Vitamin A | 128 µg | 18% |
| Vitamin C | 52.5 mg | 70% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 40.7 µg | 45% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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