Nut-Free Cretan Salad

Discover the vibrant flavors of the Mediterranean with this Nut-Free Cretan Salad, a wholesome twist on a traditional Greek favorite. Bursting with fresh, colorful vegetables like ripe tomatoes, cool cucumbers, and crunchy green bell peppers, this salad gets its unique texture from authentic Cretan barley rusks, lightly softened to maintain their signature crunch. Crumbled feta cheese, briny Kalamata olives, and a zesty dressing of extra virgin olive oil, red wine vinegar, and oregano tie everything together in a symphony of flavors. Perfect for a quick 20-minute prep, this nut-free, nutrient-packed dish serves as a refreshing standalone meal or a versatile side. Whether you're hosting a barbecue or craving a light lunch, this Mediterranean gem will transport your taste buds straight to the sunny island of Crete!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces Cretan barley rusks
• 60 ml Extra virgin olive oil
• 15 ml Red wine vinegar
• 2 whole Large ripe tomatoes
• 1 medium Cucumber
• 1 small Red onion
• 150 grams Feta cheese
• 1 medium Green bell pepper
• 12 whole Kalamata olives
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Begin by briefly soaking the Cretan barley rusks in cold water to lightly soften them. Do not soak them completely; they should retain some crunch.

Step 2

Chop the large ripe tomatoes into medium-sized cubes and place them in a large mixing bowl.

Step 3

Peel the cucumber and slice it into half moons, then add it to the tomatoes in the mixing bowl.

Step 4

Thinly slice the small red onion and add it to the bowl.

Step 5

Dice the green bell pepper and scatter it over the other vegetables.

Step 6

Break the soaked barley rusks into smaller, bite-sized pieces and mix them with the vegetables.

Step 7

Crumble the feta cheese and evenly distribute it over the salad.

Step 8

Slice the Kalamata olives and add them to the salad.

Step 9

In a small mixing bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, salt, and ground black pepper until well combined.

Step 10

Pour the dressing over the salad and gently toss all ingredients until well coated.

Step 11

Allow the salad to sit for a few minutes before serving, to let the barley rusks absorb some flavors and soften a bit more.

Step 12

Serve the salad immediately as a refreshing dish on its own or as a side to other Mediterranean dishes.

Nutrition Facts

Serving size	1241.4 grams (1241.4g)

Amount per serving	% Daily Value*
Calories	1624

Total Fat 107.20g	137%
Saturated Fat 30.70g	154%
Polyunsaturated Fat 1.10g
Cholesterol 134mg	45%
Sodium 4206mg	183%
Total Carbohydrate 134.00g	49%
Dietary Fiber 26.20g	94%
Total Sugars 22.90g
Protein 40.70g	81%

Vitamin D 24IU	120%
Calcium 980mg	75%
Iron 9mg	52%
Potassium 2106mg	45%

*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: 58.0%

Protein: 9.8%

Carbs: 32.2%