Soy-Free Cretan Salad
Savor the fresh, Mediterranean essence of this Soy-Free Cretan Salad—an authentic twist on the classic Greek island dish. Perfect as a light meal or side, it combines juicy ripe tomatoes, crisp cucumbers, briny Kalamata olives, and creamy feta cheese with a medley of vibrant vegetables. Tossed in a tangy dressing made from extra virgin olive oil, red wine vinegar, and aromatic dried oregano, the salad is elevated with crunchy whole grain bread or traditional barley rusks for an irresistible texture. Ready in just 15 minutes and completely soy-free, this wholesome recipe captures the heart of the Mediterranean diet, offering a burst of flavor and nutrition in every bite. Garnished with fresh parsley, it’s a refreshing, easy-to-make dish that’s as beautiful as it is delicious. Perfect for healthy eating enthusiasts, Mediterranean cuisine lovers, and anyone seeking quick soy-free salad ideas!
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Recipe Information
Ingredients
- 2 large Ripe tomatoes
- 1 large Cucumber
- 0.5 medium Red onion
- 1 small Green bell pepper
- 0.5 cup Kalamata olives
- 0.75 cup Feta cheese
- 1 teaspoon Dried oregano
- 0.25 cup Extra virgin olive oil
- 2 tablespoons Red wine vinegar
- 2 slices Rustic whole grain bread (or barley rusks)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
1. Begin by preparing the vegetables. Dice the large ripe tomatoes into bite-sized pieces. Peel, halve, and thinly slice the cucumber.
2. Thinly slice the half red onion and the small green bell pepper. Place all these vegetables into a large mixing bowl.
3. Add the Kalamata olives to the vegetable mixture in the bowl.
4. Cut the rustic whole grain bread into bite-sized pieces or use a coarse grater to make large breadcrumbs. Alternatively, break the barley rusks into smaller pieces.
5. In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, salt, black pepper, and dried oregano to create the dressing.
6. Pour the dressing over the vegetable mixture and gently toss until all the ingredients are well coated.
7. Crumble the feta cheese over the top of the salad and toss lightly to combine.
8. Just before serving, add the bread pieces or barley rusks into the salad and give it a gentle toss.
9. Finely chop the fresh parsley and sprinkle over the salad as a garnish.
10. Adjust seasoning with extra salt and black pepper, if needed. Serve the salad immediately for optimum freshness and texture.
Nutrition Facts
Calories |
1410 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 113.2 g | 145% | |
| Saturated Fat | 27.2 g | 136% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4164 mg | 181% | |
| Total Carbohydrate | 82.1 g | 30% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 22.0 g | ||
| Protein | 28.5 g | 57% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 848 mg | 65% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1961 mg | 42% | |
*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.
