Alternative Healthy Greek Salad

By Mayo Clinic Staff Dietitian's tip: 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.

Number of servingsServes 8Ingredients

For the vinaigrette


1. 1 tablespoon red wine vinegar
2. 1 tablespoon fresh lemon juice
3. 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried oregano
4. 1/2 teaspoon salt
5. 1/4 teaspoon freshly ground black pepper
6. 2 1/2 tablespoons extra-virgin olive oil
7. 1 large eggplant, about 1 1/2 pounds, trimmed and cut into 1/2-inch cubes
8. 1 pound spinach, stemmed and torn into bite-sized pieces
9. 1 English (hothouse) cucumber, peeled, seeded and diced
10. 1 tomato, seeded and diced
11. 1/2 red onion, diced
12. 2 tablespoons pitted, chopped black Greek olives
13. 2 tablespoons crumbled feta cheese

DirectionsPosition 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.

Nutritional analysis per serving

• Total carbohydrate 9 g
• Dietary fiber 3 g
• Sodium 245 mg
• Saturated fat 1 g
• Total fat 5 g

• Cholesterol 2 mg
• Protein 3 g
• Monounsaturated fat 3 g
• Calories 88

DASH Eating Plan Servings

• Fats and oils 1
• Vegetables 2

• Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

• Fats 1
• Vegetables 2

• Sample menu

Diabetes Meal Plan Exchanges

• Fats 1
• Nonstarchy vegetables 2

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.