Side dishes · Green salads & slaws

Greek salad

Name: Greek salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 3 ripe tomato, cut in wedges; 1 cucumber, thick half-moons; 1 small green bell peppers, sliced in rings; 1/2 red onions, thinly sliced; 1/2 cup black olives; 1 thick slab feta cheese; 3 tbsp olive oil; 1 tbsp red wine vinegar; 1 tsp dried oregano; 1/2 tsp salt

Horiatiki as the islands make it: tomatoes, cucumber, olives, onion and a slab of feta under oregano and olive oil. No lettuce — the vegetables are the salad.

Time: 15 min (15 prep + 0 cook)
Servings: 4
Per serving: 245 kcal
Protein: 8 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

3 ripe tomato, cut in wedges400 g
1 cucumber, thick half-moons300 g
1 small green bell peppers, sliced in rings100 g
1/2 red onions, thinly sliced70 g
1/2 cup black olives80 g
1 thick slab feta cheese120 g
3 tbsp olive oil45 g
1 tbsp red wine vinegar15 g
1 tsp dried oregano2 g
1/2 tsp salt3 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Cut the vegetables big — wedges and slabs, not dice. This salad is rustic on purpose.
Salt the tomatoes and cucumber in the serving bowl and let them sit 5 minutes; the salt pulls out the juices that become half the dressing.
Add the pepper, onion and olives, then the oil and vinegar, and toss once.
Lay the feta on top whole, shower with oregano, and let people break it in themselves. Bread for the juices is not optional in Greece.

Why this score

moderately filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

13% of kcal

82% water

12 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 979 kcal goes into the pot, 1135 g of ingredients comes out as ~900 g of food → 109 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 109
Protein: (13%); 3 g
Fat: (68%); 8 g
Carbohydrates: (20%); 5 g
of which sugar: 3 g
Fiber: 1 g
Sodium: 335 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

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Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.