Shopska Salad (Bulgarian Roast Pepper and Tomato Salad)

By Jessica Swartz June 9, 2023 28 mins read 93 Views

Shopska Salata is a delicious Bulgarian side dish that you can prepare with just a few pantry staples.

Photo credits: Mariam Hamdy

Shopska is similar to Mediterranean cucumber-and-tomato salads, but has its own unique personality. It's similar to Greek salad and Shirazi Salad, but it substitutes bright parsley for crunchy cucumbers, juicy tomatoes, and crisp lettuce.

Bulgarians-brilliantly, I must say, add sweet, silky, and smoky roast pepper and a tangy grated cheese that's similar to Greek feta. Each adds a new layer of flavor and texture to the vibrant salad.

I have made a few changes to the Shopska Salad recipe in order to use ingredients that I can find easily at the supermarket. This simple side dish goes with almost everything! Fresh meets smoky; bright meets creamy; briny meets sweet and crunchy meets velvety.

You can roast the peppers to get a sweet, bold flavor. It's ready in less than 10 minutes. Shopska is a simple salad that's packed with color, texture, flavor and nutrition. You can easily get your vegetables in during the week or as a side dish for a casual meal.

Table of Contents

Shopska Salad: History
Shopska Salad Ingredients
How to make Shopska Salad
Shopska Salad: What to serve with it
Fewer Lettuce, More Crunch Mediterranean Salads
Shopska Salad Recipe

Shopska Salad History

In a 1940 Bulgarian cookbook, "Shopska" salad was described as a variation of lyutenitsa - a Bulgarian vegetable relish. Shopska was first created in 1955 by the state tourism agency. The dish is named after the Sopski region of western Bulgaria where it's said to originate.

Petar Doychev was a pioneer of Bulgarian tourism who popularized the Shopska salad. The colors of the ingredients are similar to the Bulgarian flag, but they have also been a staple of Bulgarian cuisine for centuries. This easy-to-make dish became a staple in Bulgarian cooking and later earned its place as a symbol of the cuisine of the country.

Shopska Salad Ingredients

Shopska salad is made with ingredients found in most Mediterranean kitchens. They're easy to find at your local supermarket, with the exception of a few substitutions that I think are just as tasty.

Roasted pepper:Roast the pepper yourself to get the best taste and texture. Or, you can buy a jar of roasted bell peppers from the store.
Tomatoes Use sweet, ripe tomatoes such as Roma or Campari. You can also use halved grape tomato halves.
Cucumber Smaller cucumber varieties like English and Persian have a delicate skin, which makes them less bitter. If you cannot find thin cucumbers, use conventional cucumbers. Peel the skin first before cutting.
Parsley Choose flat-leave Italian parsley, as it is more flavorful and bitter.
Onion - Shallots and red onions give a sweet-meets savory flavor. The white onions will be overpowering, so scallions and red onions are better options.
Seasoning - Use kosher kosher salt for a more flavorful seasoning and red vinegar in order to balance out the natural sweetness of the vegetables.
Extra virgin olive oil: Choose a smooth, flavorful extra virgin oil that is not bitter. For a subtle peppery kick, I like the smooth Italian Nocellara or Spanish Hojiblanca. Use sunflower oil for a traditional Shopska Salad (olive trees in Bulgaria are not as plentiful).
Cheese:Traditionally a sprinkle "sirene," which is a Bulgarian cheese that's similar to Greek Feta but made with cow's milk instead of goat, completes the salad. It adds a salty flavor to the salad, without being overpowering. Since it's not available where I live, I use my favorite creamy feta instead.
Kalamata Olives:Kalamata olives aren't an essential part of the traditional Shopska Salad, but they have a rich, fruity and briny taste that I enjoy. You can choose to leave them out if you wish, or replace them with another high-quality olive variety such as Nocellara del Belice or Taggiasca.

How To Make Shopska Salad

This traditional Bulgarian Salad couldn't be simpler. All you have to do is roast your bell pepper, then chop and toss.

Prepare yourself. One bell pepper can be roasted or a 6-ounce jar of jars can be drained and chopped. If you use a gas range, roast the bell pepper over medium flames. Turning the pepper with tongs at intervals of a few minutes, until it has softened and is well charred on all sides. This should take about 15 minutes. Roast on a sheetpan at 450degF and turn until all sides are charred (about 15 min). Cover the pepper tightly with plastic wrap and transfer it to a bowl. Put aside for 10 mins while you do other things.
Prepare the vegetables. Quarter 5-6 tomatoes while it is steaming. Half an English cucumber should be cut into quarter-inch half-moons. To make 1/4 cup of parsley, finely chop the parsley. Chop two shallots or one small red onion.
Peel the roasted pepper. Peel off the charred skin of the pepper when it is cool enough to handle. It can be dried with paper towels, then coarsely chopped into small pieces.
Mix. Add the onion, pepper, tomatoes and cucumber to a medium-sized salad bowl. Add a generous pinch of kosher sea salt. Add two tablespoons of red-wine vinegar and a generous drizzle of olive oil (2 tablespoons). Mix well.
Finish. Place the salad on a serving plate. Add 1/2 cup crumbled feta and 1/4 cup pitted olives. Serve.

How to serve Shopska Salad

Shopska Salad, like table wine, is simple and economical but perfect to brighten up a weeknight meal. It goes with anything! This healthy "table salad" is great with weeknight dinners like our easy sheet pan chicken and potatoes or 15-minute broiled salmon.

Serve family-style at a dinner party with a main dish like whole Roast Chicken or Cauliflower. (Must love feta!) Roast some extra bell peppers and serve Roasted Red Pepper Hummus, Muhammara or homemade pita to your guests. The two flavors are different enough that no one will know the difference!

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Shopska Salad

This traditional Bulgarian Salad is a great option for a weeknight meal. It's nutritious and bursting with flavour and texture. For the best taste, roast the bell pepper yourself. Allow about 30 minutes extra.

Course Salad

Cuisine Bulgarian

Diet Vegetarian

Prep Time 10 Minutes

Total Time 10 Minutes

Servings

Calories 101 Kcal

Author Suzy Kardsheh

Ingredients

1 large orange or red bell pepper, roast and coarsely chop (see step 1, use one 6-ounce jar of roasted peppers)
5 to 6 campari tomatoes (or 3 Roma tomatoes), quartered
half English cucumber, cut into quarter-inch half-moons
1/4 cup finely chopped Italian parsley
2 1 red onion or 1 shallot,
Kosher Salt
2 tablespoons red wine vinegar
Extra Virgin Olive Oil
1/2 cup feta cheese, grated or crumbled
1/4 cup pitted kalamata olives

Instructions

Start by roasting your bell pepper if you are using it fresh. On a gas range, you can roast the pepper over medium flames. Turning the pepper with tongs at intervals of a few minutes will ensure that the pepper is charred on all sides. Roast on a sheetpan at 450degF and turn until all sides are charred (about 15 min). Cover the pepper tightly with plastic wrap and transfer it to a bowl. While you do other things, set aside the pepper for 10 minutes. Peel the skin of the pepper when it is cool enough to handle. Chop the pepper into bite-sized pieces.
Add the shallot, parsley and pepper to a medium-sized salad bowl. Sprinkle with a large pinch of kosher sea salt. Add a generous drizzle of olive and vinegar (about 2 tablespoons). Mix well.
Finish: Transfer your salad onto a serving plate. Add feta and olives to the salad. Serve.

Video

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Notes

If you can, choose smaller varieties of cucumbers like Persian or English. Peel the skin off the larger waxy varieties if you can't find any other options.
You can find a higher-quality feta in blocks packed in brine, as opposed to pre-crumbled.
This recipe only calls for one roasted red pepper. I roast several to have on hand. The rest of the peppers are used to flavor sandwiches, salads and hummus as well as Muhammara, or Spicy Greek Feta dip, all week.
Browse our shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 9.6g

The Mediterranean Dish published the first article about Shopska Salad, a bulgarian roast pepper and tomato salad.

By: Suzy Karadsheh
Title: Shopska Salad (Bulgarian Roast Pepper and Tomato Salad)
Sourced From: www.themediterraneandish.com/shopska-salad/
Published Date: Fri, 09 Jun 2023 13:23:23 +0000

Frequently Asked Questions

Can the Mediterranean Diet even be vegetarian?

Yes, the Mediterranean Diet can be adapted to be vegetarian. For this diet, vegetarians can choose to eat a variety of plant-based proteins, such as fish and poultry. You can choose from a variety of plant-based protein sources, such as legumes, nuts and seeds. These are all staples in the Mediterranean Diet. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. Another option is to make hummus from mashed beans, add nuts and seeds to bowls and salads, have hummus with vegetables as snacks, or replace ice cream with frozen bananas for dessert.

Is Banana allowed in Mediterranean Diet?

Yes, bananas are allowed in the Mediterranean diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. You can add sliced or mashed bananas as a side dish to your favorite meals, such as porridges, smoothies or salads. For added protein, you can enjoy it as a snack with nuts butter like peanut or almond. It may be beneficial to combine fruits like bananas with healthy fats such as nuts and seeds when following the Mediterranean diet. This will improve digestion and increase satisfaction while eating throughout the day.

Is it OK to consume milk in the Mediterranean diet?

Yes, milk is allowed on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. The nutritional benefits of milk are also worth considering. It should be enjoyed in moderation, with other beverages such as coffee or tea. If you prefer, it can be used to make smoothies and oatmeal. If possible, look for organic milk to support sustainable farming. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

How do I start the Mediterranean diet

To get started on the Mediterranean diet, begin by stocking your kitchen with fresh foods such as fruits and vegetables. This could include preparing various vegetables and proteins every week that can be used in recipes throughout the following days. Whole grain options like quinoa, oat groats, or millet are excellent substitutes for refined grains. To add flavor and nutrients to meals, healthy fats like olive and sesame need to be used in the meal preparation. Seasonings such as garlic, basil, oregano and turmeric are great additions to your meals. They also help to reduce the amount of sugar and salt.

Statistics

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

How To

How can the Mediterranean Diet lower your risk of Stroke or Heart Disease?

The Mediterranean diet is an eating pattern that encompasses healthy fats, whole grains, legumes, fruits, and vegetables. The Mediterranean diet has many health benefits. It is associated with improved blood lipids and glucose control, lower risk of certain types and cancers, better heart health, improved cognitive function, weight management, and better overall health. This dietary approach could also reduce the chance of suffering from stroke or heart disease, according to research.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Additionally, learning how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables can help enhance satiety after meals. Additionally, moderate amounts should be added to your daily intake of milk, yogurt, and cheese for additional nutrition. To enhance the Mediterranean experience, olive oils should be used instead of other cooking fats.

Combining this with regular vigorous exercise at a moderate intensity could lead to even greater gains in short-term and long-term health benefits. This includes the prevention of chronic diseases and better body composition. The Mediterranean diet encourages healthy eating and provides substantial benefits for reducing your risk of heart disease and stroke.