Greek Healthy Recipes: 8 Traditional Dishes with Olive Oil & Veggies

Greek cuisine is a celebration of fresh ingredients, vibrant flavors, and time-honored traditions. A cornerstone of the Mediterranean diet, it emphasizes the use of olive oil dishes and an abundance of recipes with vegetables, making it not only delicious but also incredibly nourishing. The beauty of traditional Greek food lies in its simplicity, relying on the natural flavor of ingredients to create dishes that are both satisfying and healthy.

In this guide, I’ll take you on a culinary journey through 8 traditional Greek recipes that highlight olive oil and vegetables, perfect for anyone looking to make Greek healthy recipes a part of their diet. Each dish offers a delightful balance of flavor and nutrition, staying true to the heart of traditional Greek food while fitting seamlessly into modern healthy eating habits.

The Role of Olive Oil in Greek Cuisine

Before we dive into the recipes, it’s important to appreciate the significance of olive oil in Greek healthy recipes. Often called “liquid gold” in Greece, olive oil has been a central part of the country’s cuisine and culture for thousands of years. Rich in monounsaturated fats and antioxidants, olive oil is well-known for its heart-healthy properties. According to research, the regular consumption of olive oil can help lower LDL cholesterol and reduce the risk of cardiovascular disease.

In traditional Greek food, olive oil is used generously. It serves as a cooking fat, a dressing for salads, and even as a finishing touch for warm dishes. Combined with the bounty of fresh vegetables native to the region, it’s no wonder that Greek cuisine is hailed as one of the healthiest in the world.

Let’s now explore some of the most beloved olive oil dishes that also feature an array of fresh vegetables.

1. Horiatiki (Greek Village Salad)

Horiatiki : Greek healthy recipe

When you think of Greek healthy recipes, Horiatiki, or the Greek village salad, often comes to mind. It’s a simple yet incredibly flavorful dish that embodies the essence of traditional Greek food.

Ingredients:

• 4 medium tomatoes, cut into wedges
• 1 cucumber, sliced
• 1 red onion, thinly sliced
• 1 green bell pepper, sliced
• 100g feta cheese
• 10-12 Kalamata olives
• 4 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Directions:

1. Combine the tomatoes, cucumber, onion, and bell pepper in a large salad bowl.
2. Add the Kalamata olives and top with large chunks of feta cheese.
3. Drizzle with olive oil, sprinkle oregano, and season with salt and pepper.
4. Toss lightly and serve immediately.

This salad is a true celebration of fresh, seasonal ingredients. The combination of olive oil and raw vegetables makes it a nutritional powerhouse, packed with vitamins, minerals, and healthy fats.

Nutritional Highlight:

The abundance of raw vegetables ensures that this dish is high in fiber, aiding digestion and promoting heart health. Meanwhile, the olive oil adds antioxidants, protecting against inflammation and oxidative stress.

2. Briam (Greek Roasted Vegetables)

Briam : Greek healthy recipe

Briam is one of the quintessential Greek healthy recipes, perfect for showcasing the natural sweetness of vegetableswhen roasted in olive oil. This dish is similar to ratatouille and features a medley of vegetables that are slow-cooked to perfection.

Ingredients:

• 2 large zucchini, sliced
• 2 large eggplants, sliced
• 4 potatoes, peeled and sliced
• 2 onions, sliced
• 4 tomatoes, sliced
• 1/2 cup olive oil
• 4 garlic cloves, minced
• Fresh parsley, chopped
• Salt and pepper to taste

Directions:

1. Preheat the oven to 180°C (350°F).
2. Arrange the zucchini, eggplants, potatoes, onions, and tomatoes in a baking dish.
3. In a bowl, mix the olive oil with minced garlic, salt, and pepper. Drizzle the mixture over the vegetables.
4. Cover the dish with aluminum foil and bake for 45 minutes.
5. Remove the foil and bake uncovered for an additional 15 minutes, or until the vegetables are golden and tender.
6. Garnish with fresh parsley and serve.

Briam is the epitome of recipes with vegetables, and it’s incredibly versatile—you can swap in seasonal produce depending on availability. The generous use of olive oil ensures the vegetables remain moist and flavorful.

Nutritional Highlight:

This dish is rich in fiber, vitamins, and phytonutrients from the vegetables, while the olive oil boosts its content of heart-healthy fats.

3. Spanakopita (Spinach Pie)

Spanakopita : Greek healthy recipe

Spanakopita is a savory pie made with layers of phyllo dough and a filling of spinach, feta, and herbs. While phyllo dough is used sparingly in Greek healthy recipes, the filling, rich in vegetables and olive oil, makes this dish a great source of vitamins and minerals.

Ingredients:

• 1 kg fresh spinach, washed and chopped
• 1/2 cup olive oil
• 1 medium onion, finely chopped
• 4 spring onions, chopped
• 200g feta cheese, crumbled
• 2 eggs, beaten
• Fresh dill, chopped
• 12 sheets of phyllo pastry
• Salt and pepper to taste

Directions:

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat the olive oil and sauté the onions until soft.
3. Add the spinach and cook until wilted, then remove from heat and stir in the feta, eggs, dill, salt, and pepper.
4. Brush a baking dish with olive oil and layer 6 sheets of phyllo, brushing each with olive oil.
5. Spread the spinach mixture over the phyllo and cover with the remaining 6 sheets, brushing each with olive oil.
6. Score the top layers into squares and bake for 45 minutes, or until golden and crisp.

Spanakopita is one of the most beloved traditional Greek foods, perfect as a light lunch or snack. The spinach and feta combination provides a healthy dose of iron and calcium.

Nutritional Highlight:

Spinach is high in iron and vitamin K, essential for blood health and bone strength, while the olive oil adds beneficial fats to the mix.

4. Fasolakia (Green Beans in Olive Oil)

Fasolakia : Greek healthy recipe

Fasolakia is a classic Greek healthy recipe made with green beans slowly simmered in a tomato and olive oil sauce. It’s a perfect example of recipes with vegetables that are rich in flavor yet simple to prepare.

Ingredients:

• 1 kg fresh green beans, trimmed
• 1/2 cup olive oil
• 2 onions, chopped
• 4 ripe tomatoes, grated
• 3 garlic cloves, minced
• Fresh parsley, chopped
• Salt and pepper to taste

Directions:

1. Heat the olive oil in a large pot and sauté the onions and garlic until soft.
2. Add the green beans and stir to coat them in the olive oil.
3. Pour in the grated tomatoes, season with salt and pepper, and bring to a simmer.
4. Cover and cook for 45 minutes to an hour, or until the beans are tender.
5. Garnish with fresh parsley and serve.

This dish is often enjoyed with crusty bread to soak up the flavorful sauce, and it’s a great way to enjoy vegetables in a wholesome, satisfying way.

Nutritional Highlight:

Green beans are an excellent source of fiber, vitamins C and K, and the olive oil enhances the absorption of fat-soluble vitamins.

5. Gemista (Stuffed Vegetables : Greek healthy recipe)

Gemista : Greek healthy recipe

Gemista, or stuffed vegetables, is another popular traditional Greek food that focuses on using olive oil and seasonal produce. It usually consists of bell peppers, tomatoes, or zucchini stuffed with a mixture of rice, herbs, and sometimes ground meat.

Ingredients:

• 4 large tomatoes
• 4 large bell peppers
• 1 cup rice
• 1/2 cup olive oil
• 1 onion, finely chopped
• Fresh mint and parsley, chopped
• Salt and pepper to taste

Directions:

1. Preheat the oven to 180°C (350°F).
2. Cut the tops off the tomatoes and peppers and scoop out the insides, reserving the tomato pulp.
3. Sauté the onion in olive oil, then add the rice and cook for a few minutes before adding the reserved tomato pulp, herbs, salt, and pepper.
4. Stuff the tomatoes and peppers with the rice mixture and place them in a baking dish.
5. Drizzle with olive oil and bake for 1 hour, or until the rice is fully cooked.

Gemista is a delightful way to enjoy stuffed vegetables, and the olive oil adds depth to the flavors.

Nutritional Highlight:

This dish is high in fiber and complex carbohydrates from the rice, while the olive oil provides essential fatty acids.

6. Ladera (Vegetables in Olive Oil)

Ladera is a category of Greek healthy recipes that refers to any dish cooked in olive oil without the use of meat. It’s a broad term that covers many recipes with vegetables, often featuring vegetables like zucchini, eggplant, or okra.

Ingredients:

• 1 kg mixed vegetables (e.g., zucchini, eggplant, okra)
• 1/2 cup olive oil
• 2 onions, chopped
• 4 tomatoes, grated
• 4 garlic cloves, minced
• Fresh herbs (parsley, dill, mint)
• Salt and pepper to taste

Directions:

1. Heat olive oil in a large pot and sauté the onions and garlic.
2. Add the vegetables and stir to coat them in the olive oil.
3. Add the grated tomatoes, herbs, salt, and pepper, and simmer for 40-50 minutes, or until the vegetables are tender.
4. Serve warm or at room temperature.

Ladera dishes are a great way to enjoy recipes with vegetables, and the slow cooking method helps develop deep, rich flavors.

Nutritional Highlight:

The combination of fresh vegetables and olive oil in Ladera dishes provides a rich source of antioxidants and anti-inflammatory compounds.

7. Horta Vrasta (Boiled Greens)

Horta Vrasta is one of the simplest yet most nutritious Greek healthy recipes. It consists of wild greens, such as dandelion or amaranth, boiled and served with a generous drizzle of olive oil and lemon juice.

Ingredients:

• 1 kg wild greens (dandelion, amaranth, or spinach)
• 1/4 cup olive oil
• 1 lemon, juiced
• Salt to taste

Directions:

1. Wash the greens thoroughly and trim any tough stems.
2. Bring a large pot of water to a boil and cook the greens for 5-7 minutes, or until tender.
3. Drain and transfer the greens to a serving dish.
4. Drizzle with olive oil and lemon juice, and season with salt.

This dish is a staple in the Mediterranean diet, offering a simple way to enjoy nutrient-dense vegetables.

Nutritional Highlight:

Wild greens are incredibly high in fiber, iron, and antioxidants, and the olive oil enhances their nutritional profile by helping in the absorption of fat-soluble vitamins.

8. Skordalia (Garlic and Olive Oil Dip)

Skordalia is a thick, garlicky dip made with mashed potatoes or bread and plenty of olive oil. It’s often served with boiled vegetables or fish, making it a versatile component of Greek healthy recipes.

Ingredients:

• 4 medium potatoes, peeled and boiled
• 6 garlic cloves, minced
• 1/2 cup olive oil
• 2 tbsp red wine vinegar
• Salt to taste

Directions:

1. Boil the potatoes until tender, then mash them in a bowl.
2. In a food processor, blend the garlic with a little olive oil and salt until smooth.
3. Gradually add the mashed potatoes and the rest of the olive oil, blending until creamy.
4. Stir in the vinegar and adjust seasoning to taste.

Skordalia is a rich and flavorful dip that pairs well with a variety of vegetables or grilled fish, adding a robust kick of garlic to any meal.

Nutritional Highlight:

Garlic is known for its immune-boosting properties, and combined with olive oil, this dip becomes a heart-healthy option full of antioxidants.

Incorporating these Greek healthy recipes into your diet is an excellent way to enjoy flavorful, nutrient-rich meals. The combination of olive oil and vegetables ensures that each dish is packed with health benefits, from supporting heart health to boosting immunity. Greek cuisine is more than just a way of eating—it’s a celebration of wholesome, fresh ingredients that nourish both body and soul. So, next time you’re looking for delicious, traditional Greek food, try these olive oil dishes and enjoy the taste of the Mediterranean in your own kitchen.