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Healthy Greek Recipe: Whipped Feta and Tomato Salad
Prep time:12 mins- Cook time:0 mins
Servings:1
We’ve once again teamed up with Anna’s Kitchen Table to bring you a delicious Mediterranean-style recipe inspired by her Greek Cypriot traditions. This healthy Greek recipe is full of beneficial nutrients and fresh flavours, boasting 24g of vegetarian protein in just 574 calories per portion to keep you full and energised until your next meal.
This Whipped Feta and Tomato Salad is a healthy Greek recipe that is as versatile as it is delicious; enjoy it either on fasting days with a side of leafy greens, on non-fasting days with wholemeal flatbread, or as a creamy side dish to your favourite protein if you’re feeding the whole family.
Whipping the feta in with Greek yogurt and olive oil not only creates an indulgently creamy texture, but it provides extra protein and healthy fats. Feta contains a polyunsaturated omega-3 fatty acid called Conjugated Linoleic Acid (CLA) which has long been studied for its potential weight loss properties, having been suggested to reduce body fat while increasing muscle mass.1 Furthermore, both feta and Greek yogurt are also excellent sources of bone-strengthening calcium and gut-friendly probiotics, so your body is sure to love it as much as your tastebuds will!
Top your creamy whipped feta with juicy tomatoes and crunchy chopped nuts for added nutrients and flavour and you’ll have yourself a tasty dish for any occasion. For more Mediterranean-style recipes like this healthy Greek recipe, head to The Fast 800 Programme.
Ingredients
- 1 tbsp olive oil, for dressing
- 1 tsp balsamic vinegar
- ½ tsp oregano
- ½ lemon, juice and zest
- 100g feta cheese
- 60g Greek yoghurt
- ½ tsp olive oil, for feta
- 200g tomatoes, sliced
- 5g mixed nuts, chopped
- fresh mint
Instructions
- Make the dressing: mix the oil (for dressing), vinegar, oregano, and a dash of the lemon juice to suit your taste, and set aside.
- Mix the feta, Greek yoghurt, lemon zest, and olive oil (for feta) well - this is easiest in a food processor, but can be done with a fork, spoon, and a strong arm.
- Smooth the whipped feta into a bowl or plate and top with the sliced tomatoes and fresh mint leaves.
- Drizzle over the dressing just before serving and top with the chopped nuts.
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Notes
- Non-fasting day? Serve with some wholemeal flatbread or sourdough.
- Make it family friendly! Have this as a side to your family’s favourite protein.
- Divide into smaller servings to use as a side dish.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Some brands of cheese (including feta) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is always important to read labels first.
- Reference 1: Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000 Dec;130(12):2943-8. doi: 10.1093/jn/130.12.2943. PMID: 11110851.
