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Fresh FODMAP-Friendly Greek Salad Recipe No Onion No Garlic Easy

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A fresh and vibrant Greek salad recipe that is FODMAP-friendly, omitting onion and garlic while maintaining classic Mediterranean flavors with crisp vegetables, olives, and feta cheese.

Ingredients

Scale
  • 2 medium English cucumbers, peeled and diced
  • 3 ripe Roma tomatoes, chopped
  • ½ cup Kalamata olives, pitted and halved
  • 4 ounces feta cheese, crumbled
  • 1 small green bell pepper, thinly sliced
  • 2 tablespoons fresh oregano or mint, chopped (optional)
  • 3 tablespoons extra virgin olive oil
  • 1 ½ tablespoons red wine vinegar
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon dried oregano
  • Salt and freshly cracked black pepper, to taste

Instructions

  1. Prepare the Vegetables (10 minutes): Wash cucumbers and tomatoes thoroughly. Peel cucumbers if skin is thick. Dice cucumbers into ½-inch cubes. Chop Roma tomatoes into similar-sized pieces. Thinly slice green bell pepper. Place all vegetables in a large mixing bowl.
  2. Add the Olives and Feta (2 minutes): Pit and halve Kalamata olives if needed. Crumble feta cheese into small chunks. Toss olives and feta into the bowl with vegetables.
  3. Mix the Dressing (3 minutes): In a small bowl or jar, combine olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper. Whisk or shake until emulsified and fragrant. Adjust seasoning as needed.
  4. Combine and Toss (2 minutes): Pour dressing over salad ingredients. Gently toss with salad servers or tongs to coat evenly without bruising vegetables. Fold in fresh herbs if using.
  5. Final Taste and Adjustments (1 minute): Taste salad and add more salt, pepper, or lemon juice if desired.

Notes

Let the salad sit for 5-10 minutes before serving to allow flavors to meld. Use fresh, firm vegetables to avoid sogginess. Add fresh herbs at the end for best flavor. For dairy-free option, omit feta or substitute with firm tofu or plant-based cheese. Store leftovers in fridge up to 2 days; keep dressing separate for longer storage.

Nutrition

Keywords: FODMAP-friendly, Greek salad, no onion, no garlic, fresh salad, Mediterranean, healthy, easy recipe

Find it online: https://milaspoon.com/fresh-fodmap-friendly-greek-salad-recipe-no-onion-no-garlic-easy/