Raw with oil and vinegar
Raw with oil and vinegar is a simple, fresh salad typically made from mixed raw vegetables like lettuce, tomatoes, cucumbers, and onions, dressed with olive oil and vinegar. It is a staple side dish in Mediterranean cuisine, particularly in Greece and Italy, where it is known as 'horiatiki' or 'insalata mista'.
🍽️ Nutrition at a glance
This dish is generally low in carbohydrates and protein, with the majority of its calories coming from healthy fats in the oil. It is a good source of fiber, vitamins A and C, and potassium, with a typical serving containing around 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 2 g |
| Carbs | 8 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 10 mg |
| Vitamin A | 3000 IU |
| Vitamin C | 20 mg |
| Potassium | 350 mg |
| Vitamin K | 40 mcg |
| Iron | 1.5 mg |
| Magnesium | 25 mg |
| Vitamin E | 3 mg |
| Calcium | 30 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
The simplicity of this dish highlights the quality of its ingredients, especially the olive oil, which is a cornerstone of the Mediterranean diet and known for its heart-healthy benefits. It is often served as a palate cleanser or a light accompaniment to richer meals, emphasizing freshness over complexity.
