Jun 9, 2014

Spiralized Greek Cucumber Salad with Lemon and Feta


Who needs lettuce? This Greek salad is fresh and crisp – the perfect, light summer salad!

This light cucumber Greek salad is the perfect meatless summer dish. Trust me, you're going to want to make this all summer long! Fresh cucumber, tomatoes, bell pepper, olives, red onion, oregano, lemon juice, olive oil, and fresh feta – it's filling, high in fiber and protein, perfect for lunch or dinner!


I had some fresh Feta leftover from my Lemon Feta Drumsticks, and I've been craving a good Greek Salad, but I wanted to make it without the lettuce and make cucumber the star of the show. This turned out better than I could have imagined! I used my favorite cooking gadget – my the Paderno Spiral Vegetable Slicer with the chipper blade to quickly whip this up into beautiful spirals and the results were a salad that's crunchy and bright, and not weighed down by a heavy dressing. This took me less than 10 minutes start to finish – win!

If you don't own a spiralizer you can just dice the cucumbers with knife and make it a chopped Greek salad instead. I highly recommend using a decent Feta cheese, not a fat free Feta.

Who needs lettuce? This Greek salad is fresh and crisp – the perfect, light summer salad!

A great Meatless Monday meal. If you are making this ahead for lunch for work, you can leave the lemon juice and olive oil out, and pack it on the side, then just add it when you're ready to eat. Enjoy!



Spiralized Greek Cucumber Salad with Lemon and Feta
Skinnytaste.com
Servings: 1 • 1 salad • Old Points: 5 pts • Points+: 6 pts
Calories: 225 • Fat: 16 g • Carb: 16 g • Fiber: 4 g • Protein: 7 g • Sugar: 1 g
Sodium: 697.5 mg • Cholesterol: 25 mg

Ingredients:

  • 1/2 seedless English cucumber (about 7 ounces)
  • 1/4 of a green bell pepper, chopped
  • 1/3 cup grape tomatoes, halved
  • 5 pitted kalamata olives
  • 1 tbsp red onion, sliced
  • 1/2 fresh lemon
  • 1 oz fresh feta, sliced thick
  • 1/2 tablespoon extra virgin olive oil
  • kosher salt and freshly ground black pepper
  • 1/2 teaspoon fresh oregano leaves, minced

Directions:

Spiralize the cucumbers using the chipper blade on the Paderno spiralizer. Cut the strands into smaller pieces, about 5-6 inches long so it's easier to eat. If you don't have a spiralizer, you can just dice the cucumbers with a knife into small cubes.



Place the cucumber in a large work bowl along with the bell pepper, tomatoes, olives and red onion. Squeeze half of the lemon over it, drizzle with half of the olive oil and toss with fresh oregano, salt and pepper. Place on a plate, top with a slice of feta and finish with remaining olive oil.

76 comments :

  1. Sound fantastic? Which is the "chipper" blade? I can't tell if you used the blade with the really small holes or the one with the slightly larger holes.

    ReplyDelete
    Replies
    1. The one with the slightly larger holes.

      Delete
  2. This recipe looks really good!! Just so you know, a friend of mine who is true Greek told me once that a 'real' Greek salad does not have any lettuce in it at all and that all the restaurants/stores that serve Greek salad with lettuce are doing it wrong. Your recipe is a true Greek salad!!

    ReplyDelete
    Replies
    1. Well look at that! I like it so much better without the lettuce!

      Delete
    2. I used to work at a Greek restaurant and while the Greek salad on the menu did include some lettuce, I was always told the real Greek salad did not. They also referred to it as a village salad. You are right on the money with this one, Gina!

      Delete
    3. I lived in Santorini, Greece for 6 months. Real Greek salads don't have lettuce... just has the good stuff. I hate that I can't find that here in the States! Thanks again for the recipes, Gina!

      Delete
    4. We lived across from a greek diner, owned by real greeks, Penny and Gus, they made a lettuce-less salad. I think they called it a cucumber salad.

      Delete
  3. JUST got my Spiralizer on Saturday..... so this is what is for dinner tonight... it even looks beautiful!!!!

    ReplyDelete
  4. You know I just had something similar to this the other day at the Greek restaurant in town. It was called a village salad and it was sliced cucumbers, green peppers, tomatoes, red onions, whole pepperoncinis, and kalamata olives with a large piece of feta cheese in the middle. Everything was drizzled lightly with olive oil and sprinkled with oregano. Delish! So simple, yet filling and tasty.

    I like how your cucumber is spiraled though and kind of makes it more fork friendly than the one I had. And you can never go wrong with feta cheese. When it is a key item in a recipe, I tend to splurge on a good quality cheese too. :)

    I can't wait to try your version since it uses another love of mine...lemon!

    ReplyDelete
  5. This looks delicious! Could you tell me how the calorie content would differ if I did not add any feta? (not a huge fan)

    ReplyDelete
  6. Mmm, that looks delish! Love the idea of using cucumber noodles, sounds very light and refreshing. :)

    ReplyDelete
  7. This looks amazing! I put the spiralizer on my wedding registry. Fingers crossed I get it before the wedding next month!

    Alyssa
    cupcakesandsequins.blogspot.com

    ReplyDelete
  8. I cannot wait to try this! So summer proof, yummy and fresh. Seems like an absolute PERF lunch option for tomorrow. Because hah: I so happen to have everything to prep this recipe. :) Love love love it!
    xo, Kirsten

    ReplyDelete
  9. Great healthy salad! It is super easy to make. Thank you for sharing!

    ReplyDelete
  10. Hi Jessica:)
    It looks yummy:) I would like to get rid of feta too - maybe I'd add some seasoned tofu instead. I just put all ingreditnes from basic recipe to this analyzer . For whole serving I get only 200 kcal - but it looks like I added all ingredients correctly. I don't know what's the reason that there is less calories. 6 g protein, 13 g Carbohydrates & 15 g fat.
    After I removed feta calories dropped to only 126, fat to 9 g, protein to 2 g and carbs to 12 g. I hope that helps:)

    ReplyDelete
  11. Gina, curious how you get 6 points plus? I calculate 5 pts plus according to my weight watchers food list -- 5 olives is 1/2 point, the oil is 1-1/2 pts, one oz feta is 3 pts -- that equals 5 points plus. And I prefer italian ricotta salata over feta because its not as salty, and one oz of the ricotta salata is only 2 points plus bringing my salad to 4 pts plus total.

    ReplyDelete
    Replies
    1. actually the feta is 3 pts plus for 1 1/3 oz!

      Delete
    2. My tracker shows 2pts for 1oz feta and WW doesn't do 1/2pts anymore.

      Delete
    3. I used the WW recipe builder and got 6, maybe from the tomatoes?

      Delete
  12. I made this tonight for dinner it was delicious. I highly recommend it and I will be making it again and again.

    ReplyDelete
  13. I've been so into the Greek salads and flavors lately. I'll save this one for later!

    ReplyDelete
  14. I recently made a Greek salad with grilled cucumbers and it was the best! Such simple fresh flavors.

    ReplyDelete
  15. What a great way to eat cucumber! I love this and greek salad is actually my favourite!

    ReplyDelete
  16. This salad looks so beautiful and yummy! I would totally add grilled mushrooms to this as well! I would love to have that spiraling machine for zucchini too!

    ReplyDelete
  17. I love Greek salad as it totally reminds me of summer! This recipe looks great Gina! :)
    http://youtube.com/addalittlefood

    ReplyDelete
  18. I made a classic Greek salad as well not long ago, and it was delicious! The fresh flavours, the zing, and finally the creaminess from the feta, yummy ^ ^
    The spiraliser looks so cool, wish I had one, but I think I'll just stick with using a peeler for now :) Not enough space in the kitchen sadly. Thanks for another great recipe Gina! I hope the weather matches the food on your side of the world :) x

    ReplyDelete
  19. In Greece they do not use lettuce in their salads.

    ReplyDelete
  20. I'm getting 5 as well. 2pt for 1oz fet, 2pt for 1/2T olive oil, and 1pt for 5 olives.
    to the PP, WW PP does not do 1/2 points anymore.
    Still looks like a delicious and flavorful salad.

    ReplyDelete
  21. Hello there!

    I recently made a mix of cucumber and zucchini salad on the spiralizer (I have the exact same brand you do), and whereas the zucchini turned out perfect, the cucumber was super watery

    do you have any tips to avoid that? Or maybe I got a particularly watery being this time.. ;-)

    ReplyDelete
    Replies
    1. I like to take the cucumber and lay it out on some layered paper towels, and sprinkled lightly with kosher salt. Just leave them there for about 15-30 minutes and it should remove a lot of the water.

      Delete
    2. Thanks... I guess I should spiralize it, cut it into appropriate lengths and do that next time.

      Delete
    3. My mom always told me to salt and pepper cucumber in cucumber salads and let them sit for a while, then drain off the water and proceed with dressing the salad. They do have a lot of water in them!

      Delete
  22. OMG I REALLLLLLY need a spiralizer, like NOW! LOL! I love Greek salad, I am half Greek after all. This version looks absolutelt amazing!!

    ReplyDelete
  23. This looks delicious! One of my favorite salads is from a Greek restaurant and is very similar except theirs is chopped and they add these tiny perfectly boiled potatoes in theirs. I never had put potatoes in a salad but they are so wonderful in that salad! Might be a nice addition if you aren't too worried about points!

    ReplyDelete
  24. Love the spiraled cucumbers! Makes the salad so unique :)

    ReplyDelete
  25. I love that tool! I never thought of using it for a Greek salad. Nice tip!
    - Shan at www.strippedchic.com

    ReplyDelete
  26. What a great idea for using the spiralizer! I love Greek salads, so I'm sure I'll be making this. I will do a few modifications based on what we want for nutrition and ingredients we like/don't like. It's interesting to me that the spiralizer worked well with the cucumber, because I tried it a few days ago with a Mexican squash (the one that looks sort of like a zucchini) and instead of a center core I just got mush. Your salad might be nice with wide 'noodles', too. Looking forward to trying this.

    ReplyDelete
  27. That salad looks yummy - I love the spiral cucumber, very cute.

    ReplyDelete
  28. I love the idea of spiralizing cucumber! Brilliant!!

    ReplyDelete
  29. I will definitely try this. I love using my new Spiralizer.

    ReplyDelete
  30. This is absolutely delectable! So light and refreshing. Love the fresh oregano in it! Thanks for another delicious recipe!

    ReplyDelete
  31. It is a special way of eating cucumber, it looks like delicious.

    ReplyDelete
  32. I made this for dinner tonight and it was FABULOUS!! I don't have the spiral slicer (yet) so I stuck a cucumber on the spiral apple cutter.....it was "interesting" looking. Not pretty, but so delicious. I substituted pepperoncini for the green pepper for a little extra zing.
    I'm fairly new to the site, but absolutely love the options you've offered for eating healthy but delicious. Thank you so much! I pre-ordered the new book and can't wait to cook/bake my way through it in the fall.

    ReplyDelete
  33. Made this last night as a side dish with my grilled chicken, and it was brilliant! I didn't have any olives in, and I added a bit of crushed red pepper flakes, but followed the recipe exactly otherwise. It's definitely on the summer meal rotation now!

    ReplyDelete
  34. I've made this for lunch the last two days and absolutely love it! It's so nice to be able to throw something together in just a few minutes and the flavor in this salad is amazing! Nice that it just takes a tiny amount of olive oil and lemon juice for the "dressing", it's a great light, refreshing meal for summer days! Thanks!

    ReplyDelete
  35. Will this keep in the fridge for a day or two?

    ReplyDelete
    Replies
    1. I would it it the same day personally.

      Delete
  36. Just started making it and I can already tell I am going to love it. I did leave out the salt due the the olives and feta having plenty already. I had everything on hand except fresh oregano so I combined the oil, lemon juice, and dry oregano and let it sit for a bit before combining everything. Thanks for your great recipes, it's help a lot in my quest for fresher, healthier eating.

    ReplyDelete
  37. The only thing I'd change would be to toast the feta cheese a little with my kitchen propane torch just to crisp the edges....

    ReplyDelete
  38. omg this is soo good. I made it tonight and its as good as it looks. thanks for a great recipe that's easy!!

    ReplyDelete
  39. For some odd reason, I hadn't thought to use my spiralizer for cucumbers, what a great way to use it! I've been using it to make zucchini salads with some pesto and parmesan with cherry tomatoes (to die for) but hadn't used it for anything else yet. This will be great, I eat cucumbers in just about everything that's a salad. Your recipe sounds so delicious, can't wait to try it!

    ReplyDelete
  40. As a big eater, I can't love them more.

    ReplyDelete
  41. This is delicious! Have made for third time- I do not have spiral cutter and just chopping the cuke- this is sensational and summer perfect! Thanks for sharing-

    ReplyDelete
  42. I would be all over this salad. Even better my husband would be in heaven. Win win.

    ReplyDelete
  43. I made this salad last week. It was wonderful. My boyfriend loved it. I'll be making it again.

    ReplyDelete
  44. I made this, using the Paderno, and it took all of like 7 minutes to do. This salad is fantastic!

    ReplyDelete
  45. This was really delicious and the perfect way to break in my spiral slicer (which I was inspired to buy because of this recipe!).

    ReplyDelete
  46. No vinegar? It seems like it would need some red wine vinegar, but if not, I'll try it without! :)

    ReplyDelete
  47. Looks really good but I worried about the high sodium. My husband has high blood pressure !

    ReplyDelete
    Replies
    1. Greek food is quite salty, unfortunately. Most of the sodium in this is from the feta and olives so there isn't any way to reduce the sodium without completely changing the recipe. You could just make a different type of salad with a cucumber noodle base!

      Delete
  48. This was AMAZING! I have tried to make Greek salads in the past but left out an important component - lemon! I was always using red wine vinegar. This was so much better. I made 2 of these to go with a spicy pork tenderloin and it was the perfect cool down to the spice. Can't wait to make again! Only think that was different - first awesome Jersey tomatoes of the season instead of grape tomatoes.

    ReplyDelete
  49. I've made this twice now and it is great! My first spiralizer recipe too :)
    I made this last night for lunch today (included the 1/2 lemon separately in my lunch box) and all I had to do was soak up the water with a paper towel and squeeze the lemon over it. The "noodles" were less firm but still delicious :)

    ReplyDelete
  50. Made it today and it was delicious even before I let it sit in frig awhile!

    ReplyDelete
  51. Deanne McGhee7/6/14, 1:44 PM

    Since tomatoes and cucumbers are coming in the garden I tried this yesterday and WOW! It was like a party in my mouth! I've never tried a recipe on your site that I didn't like and as a Registered Dietitian, I'm always looking for recipes. I've shared your site with so many people and will keep coming back for more! Thanks!

    ReplyDelete
  52. Wow what a healthy looking recipe! Great photos :)

    ReplyDelete
  53. If I wanted to make a large batch of this to take to a potluck, would you recommend crumbling the feta & mixing it with the other ingredients or sprinkling it on top just before serving?

    ReplyDelete
  54. Just tried this for lunch today and really enjoyed it. It went over very well with my husband, who is not generally enthusiastic about new recipes. I did add some port which was sautéed with Greek seasoning. Until I was looking at the comments tonight I didn't realize that I should use one of the spaghetti blades. I used the wide noodle blade, and it came out very nice. This recipe is definitely a keeper.

    ReplyDelete
  55. So delicious! Like others said, squeezing the cucumbers in paper towels removed most of the moisture. I used a regular cucumber (not english), and with that step it worked out perfectly. Thanks, Gina!

    ReplyDelete

If you really like a post please share, like on FB, Stumble and give it a THUMBS UP or Pin It on Pinterest!

Comments are welcome but please keep it positive and helpful. No hyperlinks, no spam, no ads, no keywords and no personal attacks.