Greek · lunch, side
Horiatiki: Traditional Greek Village Salad
Video by Chef Billy Parisi on YouTube · Open on YouTube
- Keto (6.2 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Mostly raw tomato, cucumber, pepper and onion dressed with olive oil and vinegar rather than a creamy dressing, so a serve is high in vitamin C, with calcium and vitamin B12 from the feta.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 12
Method
Tap a time to watch that step in the video.
- Core the tomatoes and cut them into wedges or bite-size chunks; halve the cucumber lengthways and slice into half-moons. 2:05
- Julienne the green pepper and thinly slice half a red onion. 3:27
- Spread the tomatoes, cucumber, pepper and onion over a large platter so every ingredient shows. 5:25
- Scatter over the olives, capers and big chunks of feta rather than crumbles. 5:58
- Drizzle with olive oil and red wine vinegar, then sprinkle with oregano, a little salt and pepper. Serve straight away. 6:42
Tip. Prep the vegetables up to a day ahead but add the feta, oil, vinegar and seasoning just before serving. The video also shows an optional lemon-Dijon vinaigrette; the classic oil-and-vinegar drizzle is lighter.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 14%
- Protein 13%
- Fat 73%
Fits keto: 6.2 g net carbs a serve, with 73% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High31%
28 mg a serve, mostly from green bell pepper (54%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High20%
0.5 µg a serve, mostly from feta cheese (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K Source17%
21 µg a serve, mostly from vine-ripe tomatoes (29%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 Source15%
0.3 mg a serve, mostly from feta cheese (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source14%
2 mg a serve, mostly from virgin olive oil (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source13%
173 mg a serve, mostly from feta cheese (81%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source10%
1.1 mg a serve, mostly from feta cheese (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 8
Omega-39%
0.1 g a serve, mostly from feta cheese (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A8%
76 µg a serve, mostly from feta cheese (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium8%
4.6 µg a serve, mostly from feta cheese (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium7%
310 mg a serve, mostly from vine-ripe tomatoes (59%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron7%
1.2 mg a serve, mostly from pitted Kalamata olives (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate7%
29 µg a serve, mostly from vine-ripe tomatoes (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium6%
24 mg a serve, mostly from vine-ripe tomatoes (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin D1%
0.1 µg a serve, mostly from feta cheese (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Billy Parisi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.