10 Easy Mediterranean Recipes
10 Easy Mediterranean Recipes is a easy Greek recipe that serves 4. 180 calories per serving. Recipe by mediterraneanliving on YouTube.
Prep: 12 min | Cook: PT0M | Total: 22 min
Cost: $8.41 total, $2.10 per serving
Ingredients
- 4 pieces Tomatoes (ripe, cut into wedges)
- 1 piece Cucumber (English cucumber, sliced into half‑moons)
- 1 piece Red Onion (small, thinly sliced)
- 0.5 cup Kalamata Olives (pitted, whole)
- 200 g Feta Cheese (block, cut into thick slabs)
- 0.25 cup Extra Virgin Olive Oil (high‑quality, cold‑pressed)
- 2 tbsp Lemon Juice (freshly squeezed (or red wine vinegar))
- 1 tsp Dried Oregano (Greek oregano preferred)
- to taste Salt (prefer sea salt)
- to taste Freshly Ground Black Pepper (freshly cracked)
Instructions
Wash and Prepare Vegetables
Rinse tomatoes, cucumber, and red onion under cold water. Cut tomatoes into wedges, slice cucumber into half‑moons, and thinly slice the onion into rings.
Time: PT5M
Combine Main Ingredients
Place the chopped tomatoes, cucumber, onion, and whole Kalamata olives into a large mixing bowl. Add the feta slabs on top.
Time: PT2M
Make the Dressing
In a small bowl, whisk together extra‑virgin olive oil, lemon juice (or red wine vinegar), dried oregano, a pinch of salt and pepper until emulsified.
Time: PT2M
Dress the Salad
Pour the dressing over the vegetables and gently toss with tongs or two spoons, being careful not to crumble the feta.
Time: PT2M
Serve
Transfer the salad to a serving plate or shallow bowl. Serve immediately with crusty whole‑grain bread if desired.
Time: PT1M
Nutrition Facts
- Calories
- 180
- Protein
- 5 g
- Carbohydrates
- 8 g
- Fat
- 15 g
- Fiber
- 2 g
Dietary info: Vegetarian, Gluten‑Free, Mediterranean, Low‑Carb
Allergens: Dairy (feta cheese)
Ingredient Substitutions
- Instead of Tomatoes: Heirloom tomatoes
- Instead of Cucumber: English cucumber
- Instead of Red Onion: White onion
- Instead of Kalamata Olives: Black olives
- Instead of Feta Cheese: Goat cheese
- Instead of Extra Virgin Olive Oil: Avocado oil
- Instead of Lemon Juice: Red wine vinegar
- Instead of Dried Oregano: Dried thyme
Equipment Needed
- Cutting Board
- Chef's Knife
- Large Mixing Bowl
- Measuring Cups
- Small Whisk or Fork
- Serving Plate
- Tongs or Salad Servers (optional)
Critical Steps — Do Not Skip
- Chopping the vegetables uniformly
- Emulsifying the olive‑oil dressing
- Tossing gently to keep feta slabs intact
Chef Tips from the Video
- Use the highest‑quality extra‑virgin olive oil for the richest flavor
- Let the dressed salad rest 5‑10 minutes to allow the tomatoes to release their juices and meld with the dressing
- For an authentic touch, serve with a rustic whole‑grain sourdough or country bread.
Troubleshooting
Salad becomes watery
Pat vegetables dry after washing and drain olives well; add dressing just before serving.
Flavor is bland
Add a little more extra‑virgin olive oil, a pinch of sea salt, or a splash more lemon juice to brighten the taste.
Storage
Refrigerator: Store in an airtight container, dressing separate, for up to 2 days
Freezer: Not recommended
Room temperature: Best served immediately; can sit at room temperature for 30 minutes
Make-Ahead Tips
- Chop vegetables up to 4 hours ahead and keep them in a sealed container with a paper towel to absorb moisture
- Prepare the dressing in advance and store in the refrigerator; bring to room temperature before tossing
Frequently Asked Questions
What is the cultural significance and history of Greek Salad (Horiatiki) in Mediterranean cuisine?
Greek Salad, known as Horiatiki, originated in rural farming villages of Greece where it was a way to use the day’s fresh harvest—tomatoes, cucumbers, olives, and feta—combined with abundant olive oil. It embodies the Mediterranean diet’s emphasis on simple, plant‑forward foods and has become a symbol of Greek hospitality and healthful eating worldwide.
What are the traditional regional variations of Greek Salad (Horiatiki) across Greece?
In Crete, the salad may include capers and a splash of red wine vinegar, while in the Cyclades islands extra‑virgin olive oil is often the sole dressing. Some mainland versions add green bell pepper or a sprinkle of fresh oregano leaves on top, reflecting local garden produce.
How is Greek Salad (Horiatiki) authentically served in Greek households?
Traditionally, the salad is presented on a large platter with the feta block placed whole on top, drizzled generously with olive oil, and served alongside crusty whole‑grain sourdough or country bread for soaking up the juices. It is enjoyed at lunch or dinner, often with a glass of white Greek wine.
During which occasions or celebrations is Greek Salad (Horiatiki) traditionally enjoyed in Greek culture?
Greek Salad appears at everyday family meals, but it is also a staple at summer gatherings, name‑day celebrations, and festive feasts such as Easter brunches, where its fresh flavors complement richer meat dishes.
How does Greek Salad (Horiatiki) fit into the broader Mediterranean diet tradition?
The salad showcases the core pillars of the Mediterranean diet: abundant vegetables, heart‑healthy olive oil, modest dairy, and olives for healthy fats. Its low‑calorie, high‑antioxidant profile makes it a perfect example of the diet’s longevity‑promoting foods.
What are the authentic traditional ingredients for Greek Salad (Horiatiki) versus acceptable substitutes?
Authentic ingredients include ripe vine tomatoes, English cucumber, red onion, Kalamata olives, feta cheese made from sheep’s milk, and extra‑virgin olive oil. Acceptable substitutes are heirloom tomatoes, white onion, black olives, goat cheese, or avocado oil if olive oil is unavailable, though flavor will shift slightly.
What other Mediterranean dishes pair well with Greek Salad (Horiatiki)?
Greek Salad pairs beautifully with grilled fish such as branzino, lamb souvlaki, or a simple lemon‑herb chicken. It also complements mezze plates featuring hummus, tzatziki, and warm pita, creating a balanced Mediterranean spread.
What makes Greek Salad (Horiatiki) special or unique in Greek cuisine?
Its uniqueness lies in the harmonious balance of crisp vegetables, briny olives, creamy feta, and the silky, peppery olive‑oil dressing—all without any cooking. The salad celebrates the freshness of seasonal produce and the quality of local olive oil, hallmarks of Greek culinary philosophy.
What are the most common mistakes to avoid when making Greek Salad (Horiatiki) at home?
Common errors include over‑dressing the salad, which drowns the fresh flavors, and chopping the vegetables too small, which releases excess water. Also, crumbling the feta before serving loses the traditional visual appeal; keep the feta in thick slabs on top.
How do I know when Greek Salad (Horiatiki) is properly dressed?
The salad is properly dressed when the olive oil and lemon juice lightly coat each vegetable without pooling at the bottom, and the feta remains visible on top. A quick taste should reveal a balanced salty‑tangy flavor with the herbs brightening the mix.
What does the YouTube channel MediterraneanLiving specialize in?
The YouTube channel MediterraneanLiving specializes in sharing authentic, simple Mediterranean recipes, nutrition insights, and lifestyle tips that highlight the health benefits of the Mediterranean diet. The channel focuses on dishes that require minimal culinary skill while staying true to traditional flavors.
How does the YouTube channel MediterraneanLiving's approach to Greek cooking differ from other Mediterranean cooking channels?
MediterraneanLiving emphasizes evidence‑based health benefits and cultural storytelling, often linking recipes to historic studies of longevity on islands like Crete. Unlike many channels that prioritize elaborate plating, MediterraneanLiving keeps recipes straightforward, using everyday ingredients and clear step‑by‑step guidance.
Last updated: August 28, 2026
