Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Greek salad

Recipe: Greek salad

Greek salad — one of many healthy recipes from Mayo Clinic.

Although spinach is a good source of iron and calcium, the oxalic acid in this vegetable prevents their absorption. Vitamin C can help reverse this. Eating this salad along with vitamin C-containing juice or fruit, such as oranges, can help improve absorption.


Directions

Position a rack in the lower third of the oven and preheat to 450 F (230 C). Lightly coat a baking sheet with olive oil cooking spray.

To make the vinaigrette, whisk together the vinegar, lemon juice, oregano, salt and pepper in a small bowl. While whisking, slowly add the olive oil in a thin stream until emulsified. Set aside.

Spread the eggplant cubes in a single layer on the prepared baking sheet. Spray the eggplant with olive oil cooking spray. Roast for 10 minutes. Turn the cubes and roast until softened and lightly golden, 8 to 10 minutes longer. Set aside and let cool completely.

In a large bowl, combine the spinach, cucumber, tomato, onion and cooled eggplant. Pour the vinaigrette over the salad and toss gently to mix well and coat evenly. Divide the salad among individual plates. Sprinkle with the olives and feta. Serve immediately.


Ingredients

For the vinaigrette

  • 1 tablespoon red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 1/2 tablespoons extra-virgin olive oil
  • 1 large eggplant, about 1 1/2 pounds, trimmed and cut into 1/2-inch cubes
  • 1 pound spinach, stemmed and torn into bite-sized pieces
  • 1 English (hothouse) cucumber, peeled, seeded and diced
  • 1 tomato, seeded and diced
  • 1/2 red onion, diced
  • 2 tablespoons pitted, chopped black Greek olives
  • 2 tablespoons crumbled feta cheese

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories88 
Carbohydrate9 g 
Cholesterol2 mg 
Fiber3 g 
Monounsaturatedfat3 g 
Potassium 
Protein3 g 
Saturatedfat1 g 
Servingsize 
Sodium245 mg 
TotalFat5 g 

2011-05-19

Find a physician

or Need Help Finding a Physician

Upcoming Events

Newborn Care Basics
Tue, Aug 21, 2018 - 06:00 PM - 08:00 PM More
Blood Pressure Screening
Thu, Aug 23, 2018 - 09:00 AM - 11:30 AM More
Diabetes Screening
Thu, Aug 23, 2018 - 09:00 AM - 10:00 AM More
View all Events >>