By now you've heard about the Mediterranean diet and how it can boost your heart health and keep your weight down. This diet, which includes plenty of fresh produce, whole grains and red wine, can also help your bank account because of the reduced meat consumption compared to the typical American diet. Try these Greek salad recipes from GRK Fresh Greek restaurant in New York City for a hearty, meatless meal that will leave you more than satisfied.
6 vine tomatoes
4 Kapello peppers
3 red onion
1 lb. Greek feta cheese
- Cut the tomatoes into wedges, about 6 pieces per tomato. Peel the cucumbers, then slice them into thin half moons. Slice each pepper in half, then de-seed and cut into small links. Halve the red onions, then slice into slivers. Cube the Greek feta cheese.
- Toss the ingredients with the dressing until coated. Serve immediately.
Greek Salad Dressing
Greek olive oil
Greek oregano to taste
Salt to taste
- Combine 1 part olive oil to 2 parts balsamic vinegar. Blend with Greek oregano until thoroughly combined. Season with salt to taste.
- Dressing variation: use a blend of balsamic vinegar and red wine vinegar instead of only balsamic.
24 vine tomatoes, diced
1 cup carrots, peeled and julienned
1/2 cup cucumbers, diced
2.5 oz. barley rusk*
4 cups brown lentils, you could substitute green lentils
1 onion, diced
3 heads of garlic, smashed
Greek olive oil
2 bay leaves
2 qts. water
3 ounces chicken bouillon
1/4 cup apple cider
Handful fresh leafy herbs, mix of parsley, basil, scallions
Lentil Salad Dressing (Yields 1 cup)
½ cup balsamic vinegar
1 cup olive oil
1 ounce Greek oregano
salt to taste
3 T. honey
- Coat a sauté pan with Greek olive oil. Add onion and garlic, cook until soft and translucent. Now add the bouillon and apple cider to onion and garlic and bring to a boil. Add lentils and water, reduce heat if needed to bring to a simmer. Let simmer for an hour, checking every 10-15 minutes and stirring.
- When the liquid is absorbed, remove from heat. Allow to chill until serving.
Toss with dressing until coated.
*Barley rusk can be purchased at any Greek or Mediterranean store, sold generally in 10 oz packages. If you cannot find them, cut barley bread into crouton-sized squares, then toast to dehydrate, or simply use large croutons.