Greek Cucumber Salad
Greek Cucumber Salad
Primal • Keto • Low-Carb • Vegetarian • Gluten-Free • Mediterranean-Inspired • Whole-Food
Introduction
This Greek Cucumber Salad is a fresh and colourful Mediterranean-inspired side dish made with crisp cucumber, juicy cherry tomatoes, spring onions, creamy feta cheese and black olives.
A simple homemade dressing of extra-virgin olive oil, fresh lemon juice, garlic and oregano brings the ingredients together without the need for bottled salad dressing or added sugar.
The combination of crunchy vegetables, salty feta and olives, fresh citrus and olive oil creates plenty of flavour from just a handful of simple ingredients. Naturally low in carbohydrates, this salad works particularly well alongside grilled chicken, lamb, beef, fish or other Primal, keto and low-carb meals.
It can also be served on its own as a light vegetarian lunch or as part of a Mediterranean-style sharing platter.
Benefits of All the Ingredients
Cucumber
Cucumber creates the crisp and refreshing base of this Greek salad.
Its naturally high water content contributes to its light texture, while cucumber also provides small amounts of vitamin K, potassium and other micronutrients.
Its mild flavour pairs particularly well with stronger ingredients such as feta, olives, garlic and oregano.
Cherry Tomatoes
Cherry tomatoes provide natural sweetness, acidity and colour.
They are a source of vitamin C, potassium and folate and contain several naturally occurring carotenoids.
Tomatoes are particularly well known for lycopene, the red carotenoid pigment responsible for much of their colour.
Pairing tomatoes with olive oil also makes sense nutritionally because carotenoids such as lycopene are fat-soluble.
Spring Onions
Spring onions provide a mild onion flavour without overpowering the other fresh ingredients.
They contain small amounts of vitamin C, vitamin K and folate and belong to the allium vegetable family, alongside garlic and onions.
Their fresh flavour works especially well with lemon, feta and oregano.
Feta Cheese
Feta gives this salad its distinctive creamy, salty flavour.
It provides high-quality dairy protein, calcium, phosphorus and vitamin B12.
Because feta has a naturally strong flavour, a relatively modest amount can add plenty of richness throughout the salad.
Feta can also be relatively high in sodium, so taste the finished salad before adding any additional salt.
Black Olives
Black olives contribute a rich, savoury flavour and traditional Mediterranean character.
They provide predominantly monounsaturated fat, particularly oleic acid, along with small amounts of fibre, vitamin E and other micronutrients.
Olives are naturally salty because of the curing process, which complements the feta and fresh vegetables.
Dressing
Dried Oregano
Oregano provides the distinctive herbal flavour associated with many Greek and Mediterranean dishes.
It contains naturally occurring aromatic compounds, including carvacrol and thymol, as well as various plant polyphenols.
Because dried oregano has a concentrated flavour, one teaspoon is enough to season the entire salad.
Lemon Juice
Fresh lemon juice provides the acidic component of the dressing and balances the richness of the olive oil and feta.
Lemon provides vitamin C along with naturally occurring citrus flavonoids.
Its fresh acidity also enhances the flavours of the cucumber and tomatoes without requiring a sweetened dressing.
Olive Oil
Olive oil forms the foundation of the simple Greek-style dressing.
Extra-virgin olive oil consists predominantly of monounsaturated fat, particularly oleic acid, and retains naturally occurring polyphenol compounds.
It also carries the flavours of the garlic, oregano and lemon throughout the salad.
Garlic
Fresh crushed garlic adds depth and a strong savoury flavour to the dressing.
Garlic belongs to the allium family and contains naturally occurring organosulfur compounds. Crushing the clove helps form compounds responsible for much of fresh garlic's characteristic aroma.
Combined with extra-virgin olive oil, lemon and oregano, it creates a simple whole-food dressing that brings this Greek Cucumber Salad together.