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Greek Veggie Salad Ii
SaladDinnerHealthy Eating

Greek Veggie Salad Ii

Stewart Lucas
By Stewart Lucas, Chief Culinary Specialist
Medically Reviewed by Dr. Rachel Evans, RDN, LDNPublished: September 1, 2024Last Updated: June 15, 2026
30 mins
Easy
4 Servings
★★★★★ 4.9 (43 reviews)
Quick Summary Answer
⏱️ 4 min read read📅 Updated: June 15, 2026

This chef-curated Greek Veggie Salad Ii offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Key Takeaways

  • ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
  • ✓Delivers 38g of muscle-fueling protein per serving for lasting satiety.
  • ✓Portion-balanced at 357 calories per serving with wholesome, unrefined ingredients.
  • ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.

The Story

This chef-curated Greek Veggie Salad Ii offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Culinary Heritage & Chef's Notes

In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Greek Veggie Salad Ii to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.

At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Greek Veggie Salad Ii, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.

Ingredients & Measurements

  • 1 large cucumber, chopped
  • 2 roma (plum) tomatoes, chopped
  • 1 (5 ounce) jar pitted kalamata
  • olives
  • 1 (4 ounce) package feta cheese,
  • crumbled
  • 1 red onion, halved and thinly
  • sliced
  • 1/2 (10 ounce) package baby
  • greens
  • 1/2 (10 ounce) package romaine
  • lettuce leaves
  • 6 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon lemon juice
  • 1 1/2 cups red wine vinegar

Chef's Sourcing & Quality Tips:

  • Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
  • Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
  • Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.

Step-by-Step Culinary Masterclass

Follow these sequential steps with careful attention to sensory cues and cooking temperatures:

Step 1: Technique & Execution

In a large bowl, mix the cucumber, tomatoes, olives, feta cheese, red onion, baby greens, and romaine

Step 2: Technique & Execution

In a separate bowl, mix the olive oil, garlic powder, oregano, basil, mustard, lemon juice, and red wine vinegar

Step 3: Technique & Execution

Pour dressing over the vegetables, and toss to coat.

Chef's Pro Tips & Variations

Nutritional Profile per Serving

MetricAmountDietary Benefit
Calories357 kcalControlled caloric load for steady metabolic burn
Protein38gHigh-biological-value protein for tissue maintenance
Carbohydrates38gComplex, slow-digesting dietary fiber
Fat22gWholesome dietary lipids for micronutrient absorption

Greek Veggie Salad Ii

This chef-curated Greek Veggie Salad Ii offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

★★★★★4.9 from 43 votes
Greek Veggie Salad Ii
CourseDinner
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings4
AuthorStewart Lucas

Macro Nutrition Profile (Per Serving)

Calories18% DV
357 kcal
Protein76% DV
38g
Fat28% DV
22g
Carbs14% DV
38g
Scale Ingredients

Ingredients

Ingredient Substitutions

Original IngredientHealthy Alternative
Poached eggsFirm tofu slices (lightly pan-seared) or avocado slices (for a rich plant-based fat source)
Baby spinachSwiss chard, baby kale, or arugula (wilt at the same temperature/time)
White vinegarLemon juice or apple cider vinegar (acid helps egg whites coagulate)

Instructions

1

Technique & Execution: In a large bowl, mix the cucumber, tomatoes, olives, feta cheese, red onion, baby greens, and romaine

2

Technique & Execution: In a separate bowl, mix the olive oil, garlic powder, oregano, basil, mustard, lemon juice, and red wine vinegar

3

Technique & Execution: Pour dressing over the vegetables, and toss to coat.

Tried this recipe?

Let us know how it turned out! Click a star below to leave a review and rate the recipe.

Storage & Freezing Tips

  • Refrigerator: Store in an airtight container for up to 2 days. Keep the components separate if possible to preserve texture.
  • Reheating: Reheat gently in a skillet on medium-low heat with a splash of olive oil or butter.
  • Freezing: Freezing is not recommended for this dish because ingredients like eggs become soggy, rubbery, or mushy when defrosted.

Frequently Asked Questions

Can this recipe be prepared ahead of time?▼

Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.

Is this recipe gluten-free?▼

All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.

Tried this recipe?

Tag @stewartlucas on Instagram and hashtag it #nutriguide!

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Stewart Lucas

Stewart Lucas

Chief Culinary Specialist

Stewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.

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