May 12

Greek Horiatiki Chopped Salad Recipe

I usually enjoy lots of salads throughout late spring and summer but last year, I must have only eaten ten total! I think I became tired of eating the same chicken salad every time! I became thoroughly bored of them.

This year I want to eat lots of new fresh salads. Different combinations, new flavours, new ingredients! I am aiming to build up a nice collection of them here on my blog. Do subscribe below and you'll get them in my newsletter.

This week I am keen to make a recipe which has been in the drafts of my blog for the past few years! A simple, delicious Greek Horiatiki chopped salad with juicy tomatoes, crunchy cucumbers, ripe salty olives and luscious feta cheese topped with a fresh, tangy vinaigrette!

It is perfect for your summer barbecues! There’s no better time than when tomatoes and cucumbers at their peak in freshness and flavour.

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In Greece, food is simple, fresh, and relaxed. The climate allows for amazing, brightly coloured vegetables practically year round. I’m currently growing 5 tomato plants in my garden, so when they are ripe, I’ll be making this Greek chopped salad recipe as much as possible.

This traditional salad is commonly served as part of any meal, it pairs well with just about anything. It is so satisfying you can enjoy it with grilled lamb skewers like I did, or stuffed into pitta bread or serve it on it's own when you want a light refreshing meal. 

This salad is great for meal prep, so feel free to make a double batch if desired! The chickpeas make this salad nice and hearty, and also add some plant protein. Simply store the chopped veggies and the dressing separately then add together before serving. The dressing may be made in advance and stored in an air tight container for up to 1 week.

I always want to hear/see how my recipes turn out for you. If you make this, please post a picture of your meal on Instagram and tag me @PilatesBarreDlk or #VitalityNutritionProg. I share on my stories!

Ingredients:

  • 1 tin chickpeas, rinsed well
  • 1 small red/white onion, finely sliced or diced
  • 1 green bell pepper, diced
  • 1 handful ripe cherry tomatoes, halved or quartered
  • 1/2 large cucumber, diced
  • 5-10 Kalamata olives, pitted and sliced into thin rounds
  • feta cheese, cubed (optional traditionally served in a block)
  • a few sprigs of fresh oregano, marjoram or dill

For the dressing:

  • 3 tablespoons of extra virgin olive oil
  • 2 tablespoons of red wine vinegar
  • 1 tablespoon of fresh lemon juice
  • 1 small garlic clove, finely minced
  • 1 teaspoon of Dijon mustard
  • 1 tablespoon fresh chopped oregano (or 1 teaspoon dried)
  • pinch of salt and freshly ground pepper, to taste

How To:

  1. Whisk the dressing. Combine your olive oil, red wine vinegar, lemon juice, mustard, garlic and oregano in a small bowl. Whisk well. I’ve been making homemade salad dressings for years now. Fresh, quality ingredients and no preservatives. Once you try it yourself, you'll never buy premade again!
  2. Chop, chop, chop. Chop, slice, and mince all the fresh ingredients. Try to be as consistent in size as possible, with both the feta and the vegetables. Add to your salad/serving bowl. Large chunks or so small it’s almost like pico de gallo. It's up to you.
  3. Mix. Simply add the dressing to your bowl and toss until everything is well coated. Then cover and refrigerate the salad until you are ready to dive in. Let the mixture marinate anywhere from 30 minutes to overnight in the fridge to let flavours combine. Some dressing will settle on the bottom, so stir before serving.

Here are my other salad recipes so far:

Meet Emma

Hi, I am Emma McAtasney, I earned my credentials through Precision Nutrition. the world leader in nutrition education for fitness professionals. Precision Nutrition regularly improves their curriculum based on the latest in nutrition, exercise, and psychology research. Their mission is research-driven, life-changing nutrition coaching for everyone.


In addition, I am a NCEHS personal trainer, BASI Pilates teacher, prenatal and postnatal exercise specialist and founder of a boutique Pilates studio in Dundalk, Ireland.


I have loved all things health and fitness since I was a teenager. I especially love working with my clients (from all over the world) in creating a lifestyle that gives us a strong and healthy body, inside and out!

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