Heart-Healthy Cretan Salad

Bright, refreshing, and brimming with Mediterranean flavors, this Heart-Healthy Cretan Salad is a nutrient-packed delight perfect for any occasion. Featuring crisp Romaine lettuce, juicy cherry tomatoes, crunchy cucumber, vibrant red bell pepper, and tangy Kalamata olives, this salad is topped with crumbles of reduced-fat feta for just the right touch of creaminess. Dressed in a simple yet flavorful blend of extra virgin olive oil, fresh lemon juice, and dried oregano, it’s a zesty and wholesome dish that comes together in just 20 minutes. Packed with antioxidants, healthy fats, and fiber, this salad is a deliciously easy way to embrace the heart-healthy benefits of the Mediterranean diet. Ideal as a light lunch, side dish, or refreshing appetizer, this recipe is a must-try for anyone looking to eat well without sacrificing flavor.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 250 g Cherry tomatoes
• 1 large Cucumber
• 1 small Red onion
• 1 medium Red bell pepper
• 50 g Kalamata olives
• 100 g Feta cheese (reduced-fat)
• 2 tbsp Extra virgin olive oil
• 1 tbsp Fresh lemon juice
• 1 tsp Dried oregano
• 0.5 tsp Salt
• 0.5 tsp Black pepper
• 1 head Romaine lettuce

Directions

Step 1

Wash and halve the cherry tomatoes, and place them in a large salad bowl.

Step 2

Peel, deseed, and slice the cucumber into thin half-moons. Add them to the bowl.

Step 3

Chop the red onion finely and add to the salad.

Step 4

Cut the red bell pepper into thin strips and add it to the bowl.

Step 5

Slice the Kalamata olives into halves, removing any pits if necessary, and add them to the salad.

Step 6

Crumble the reduced-fat feta cheese over the salad mix.

Step 7

In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper to make the dressing.

Step 8

Pour the dressing over the salad, and toss gently to combine all the ingredients.

Step 9

Prepare the Romaine lettuce by tearing it into bite-sized pieces and add it to the salad just before serving to maintain its crispness.

Step 10

Give the salad a final toss gently and serve immediately.

Nutrition Facts

Serving size	1678.9 grams (1678.9g)

Amount per serving	% Daily Value*
Calories	908

Total Fat 59.90g	77%
Saturated Fat 16.80g	84%
Polyunsaturated Fat 0.60g
Cholesterol 54mg	18%
Sodium 3156mg	137%
Total Carbohydrate 68.70g	25%
Dietary Fiber 21.10g	75%
Total Sugars 31.40g
Protein 37.00g	74%

Vitamin D 0IU	0%
Calcium 910mg	70%
Iron 11mg	61%
Potassium 2867mg	61%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.0%

Protein: 15.4%

Carbs: 28.6%