Nut-Free Cretan Salad
Discover the vibrant flavors of the Mediterranean with this Nut-Free Cretan Salad, a delightful twist on the classic Greek dish that’s perfect for allergy-conscious eaters. Featuring authentic Cretan barley rusks that add satisfying crunch, this salad is brimming with fresh and colorful ingredients like ripe tomatoes, crisp cucumber, sweet green bell pepper, and tangy red onion. Kalamata olives and creamy feta cheese lend their signature savory notes, while a simple dressing of extra virgin olive oil, red wine vinegar, and dried oregano ties it all together. With no nuts and a quick 20-minute prep, this recipe is ideal as a light lunch or a refreshing side dish paired with your favorite Mediterranean meal.
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Recipe Information
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
Instructions
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.
Chop the large ripe tomatoes into medium-sized cubes and place them in a large mixing bowl.
Peel the cucumber and slice it into half moons, then add it to the tomatoes in the mixing bowl.
Thinly slice the small red onion and add it to the bowl.
Dice the green bell pepper and scatter it over the other vegetables.
Break the soaked barley rusks into smaller, bite-sized pieces and mix them with the vegetables.
Crumble the feta cheese and evenly distribute it over the salad.
Slice the Kalamata olives and add them to the salad.
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.
Pour the dressing over the salad and gently toss all ingredients until well coated.
Allow the salad to sit for a few minutes before serving, to let the barley rusks absorb some flavors and soften a bit more.
Serve the salad immediately as a refreshing dish on its own or as a side to other Mediterranean dishes.
Nutrition Facts
Calories |
1624 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.2 g | 137% | |
| Saturated Fat | 30.7 g | 154% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 134 mg | 44% | |
| Sodium | 4206 mg | 183% | |
| Total Carbohydrate | 134.0 g | 49% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 22.9 g | ||
| Protein | 40.7 g | 81% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 980 mg | 75% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 2106 mg | 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.
