Name: Protein-Packed Greek Salad
Prep time: 25 min
Total time: 25 min
Ingredients: Cucumber: 2 medium cucumbers, peeled (optional) and diced. Provides a refreshing coolness and satisfying crunch.; Tomatoes: 4 ripe tomatoes, diced. Adds juicy sweetness and essential vitamins. Use Roma or vine-ripened for best flavor.; Red Onion: 1 small red onion, thinly sliced or diced. Offers a pungent bite and a lovely color contrast. Soaking in cold water for 10 minutes can mellow the sharpness if desired.; Bell Pepper: 1 green bell pepper (or any color of your choice), seeded and diced. Contributes a crisp texture and subtle sweetness.; Kalamata Olives: 1 cup Kalamata olives, pitted and halved. Delivers a briny, salty flavor that’s quintessential to Greek salad.; Feta Cheese: 6 ounces feta cheese, preferably block feta in brine, crumbled or cubed. Provides a creamy saltiness and protein boost.; Chickpeas: 1 (15-ounce) can chickpeas, rinsed and drained. Our protein powerhouse, adding substance and nutty flavor.; Fresh Parsley: ½ cup fresh parsley, chopped. Adds a fresh, herbaceous note and vibrant green color.; Fresh Oregano: 2 tablespoons fresh oregano, chopped (or 2 teaspoons dried oregano). Essential for authentic Greek flavor; fresh is highly recommended.; Olive Oil: ½ cup extra virgin olive oil. The base of our dressing, providing healthy fats and richness. Use good quality olive oil for the best taste.; Red Wine Vinegar: ¼ cup red wine vinegar. Adds a tangy acidity that balances the richness of the olive oil.; Lemon Juice: 2 tablespoons fresh lemon juice. Enhances the brightness and freshness of the dressing.; Dried Oregano: 1 teaspoon dried oregano (if not using fresh in the dressing). Reinforces the oregano flavor.; Garlic: 2 cloves garlic, minced. Provides a pungent, aromatic base for the dressing.; Salt: To taste. Enhances all the flavors in the salad and dressing. Sea salt or kosher salt is preferred.; Black Pepper: Freshly ground black pepper, to taste. Adds a subtle spice and depth of flavor.

Ingredients

This Protein-Packed Greek Salad is all about fresh, high-quality ingredients. Each component plays a crucial role in both flavor and texture, creating a symphony of tastes that will leave you wanting more. Here’s what you’ll need:

Cucumber: 2 medium cucumbers, peeled (optional) and diced. Provides a refreshing coolness and satisfying crunch.
Tomatoes: 4 ripe tomatoes, diced. Adds juicy sweetness and essential vitamins. Use Roma or vine-ripened for best flavor.
Red Onion: 1 small red onion, thinly sliced or diced. Offers a pungent bite and a lovely color contrast. Soaking in cold water for 10 minutes can mellow the sharpness if desired.
Bell Pepper: 1 green bell pepper (or any color of your choice), seeded and diced. Contributes a crisp texture and subtle sweetness.
Kalamata Olives: 1 cup Kalamata olives, pitted and halved. Delivers a briny, salty flavor that’s quintessential to Greek salad.
Feta Cheese: 6 ounces feta cheese, preferably block feta in brine, crumbled or cubed. Provides a creamy saltiness and protein boost.
Chickpeas: 1 (15-ounce) can chickpeas, rinsed and drained. Our protein powerhouse, adding substance and nutty flavor.
Fresh Parsley: ½ cup fresh parsley, chopped. Adds a fresh, herbaceous note and vibrant green color.
Fresh Oregano: 2 tablespoons fresh oregano, chopped (or 2 teaspoons dried oregano). Essential for authentic Greek flavor; fresh is highly recommended.
Olive Oil: ½ cup extra virgin olive oil. The base of our dressing, providing healthy fats and richness. Use good quality olive oil for the best taste.
Red Wine Vinegar: ¼ cup red wine vinegar. Adds a tangy acidity that balances the richness of the olive oil.
Lemon Juice: 2 tablespoons fresh lemon juice. Enhances the brightness and freshness of the dressing.
Dried Oregano: 1 teaspoon dried oregano (if not using fresh in the dressing). Reinforces the oregano flavor.
Garlic: 2 cloves garlic, minced. Provides a pungent, aromatic base for the dressing.
Salt: To taste. Enhances all the flavors in the salad and dressing. Sea salt or kosher salt is preferred.
Black Pepper: Freshly ground black pepper, to taste. Adds a subtle spice and depth of flavor.

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Instructions

Making this Protein-Packed Greek Salad is incredibly simple and quick. Follow these easy steps to create a flavorful and satisfying meal in no time:

Prepare the Vegetables: Begin by washing all your vegetables thoroughly. Dice the cucumbers, tomatoes, and bell pepper into bite-sized pieces. Thinly slice or dice the red onion (remember to soak in cold water for a milder flavor if you prefer). Pit and halve the Kalamata olives.
Prepare the Chickpeas and Feta: Rinse and drain the canned chickpeas. Crumble or cube the feta cheese. If using block feta in brine, pat it dry slightly before crumbling or cubing.
Chop the Herbs: Finely chop the fresh parsley and fresh oregano. Fresh herbs are key to the vibrant flavor of this salad, so don’t skip them if possible!
Make the Dressing: In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano (if using), salt, and freshly ground black pepper. Whisk vigorously until the dressing is emulsified and slightly thickened. Taste and adjust seasonings as needed. You might want a bit more salt, pepper, or vinegar depending on your preference.
Assemble the Salad: In a large salad bowl, combine the diced cucumbers, tomatoes, red onion, bell pepper, Kalamata olives, feta cheese, and chickpeas.
Add Herbs and Dressing: Sprinkle the chopped fresh parsley and fresh oregano over the vegetables. Pour the prepared dressing over the salad.
Toss Gently: Gently toss all the ingredients together until everything is evenly coated with the dressing. Be careful not to over-mix, especially if your tomatoes are very ripe, as they can become mushy.
Taste and Adjust: Give the salad a final taste. Adjust seasonings if needed. You might want to add a bit more salt, pepper, vinegar, or olive oil to your liking.
Serve Immediately or Chill: For the best flavor and crispness, serve the salad immediately. However, it can also be chilled in the refrigerator for up to a few hours. If chilling, you might want to add a little extra olive oil and vinegar before serving as the dressing can get absorbed.

Prep Time: 25 minutes

Nutrition

Serving Size: one normal portion
Calories: 550
Fat: 40
Fiber: 12
Protein: 25